Swimming Pool at Diablo Rock Gym

CrossFit East Bay is proud to announce that we will be bringing CrossFit to our sister facility Diablo Rock Gym Starting Sunday June 19th. Doron Serban will be teaching the initial classes. Watch this space for upcoming details on On-Ramps, schedule, facilities, trainers, personal training and etc.!

As always, your membership in all Touchstone gyms is fully reciprocal, and there will be no additional charge for this upgrade in services.

WOD 11.04.28

Fat Loss

On your own:

In a fasted state (nothing but black coffee or water consumed, first thing in the AM):

"Sprint 8", run, row, bike, or ?

8 intervals, 30 seconds sprint, 90 seconds recovery

Followed by:

15-20 minutes of steady-state run, row, bike or ?

Mix and match.

Follow with Post-Workout Recovery shake or meal.

Beginner WOD:

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

AMRAP in 20 minutes of the ladder:

3-6-9-12-18-21-etc.

Back Squat 45/30
Push-Press 45/30
Jumping Pull-Up
Kettlebell Swing (any)

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