Say hi to our newest intern, Rafael (seen on the left).

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.

Fat Loss

If you have visible abs, this is not for you (see hard-gainers, below).

On your own:

Sprint 8, run or row:
8 intervals, 30 seconds all out, 90 seconds easy (16 minutes).

Follow with Post-Workout Recovery shake or meal.

Hard-gainers Workout:

GOMAD

WOD 11.05.26

Max Effort

Athletes Choice:

Wave 1 Week 3 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 3 PRESS workout:

-AMRAP (As Many Reps As Possible) @ 85% 1RM
-AMRAP (As Many Reps As Possible) @ 85% 1RM
-At least 3 and not more than 5 sets of 6-8 @ 70% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of PRESS at 85% of your best single or projected single.
-Use the formula weight*reps/30+weight to calculate a new predictive one-rep max (P1RM). For example 300#*11 reps: 300*11/30+300=410
-Use the new P1RM to generate the weight for your sets of 6-8. In the above example 410*.7=245 pounds. So the athlete would perform at least three but not more than five sets of ten reps.

-OR-

5-5-5-5-5 or more PRESS. Use the same weight for all five sets. Use more weight than last time.

Timed Effort
For Time:
Death By Shoulder to Overhead (S2OH) (115/75)  scale the weights up or down accordingly

You may press, push press, push jerk, split jerk, or rack jerk.Start a timer and do one S2OH on the first minute, two S2OH on the second, three S2OH on the third minute, and so on until you can no longer complete S2OH for the number of minutes on the timer. The barbell starts on the floor. You may not use a rack.

Post load and number of minutes completed.

Optional Work

50 of ONE of the following:
- Close-Grip Bench Press
-Tricep Kick-Back
-Tricep Push-Down

Post load and reps in part A and time in part B to comments.