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 110528

Max Effort

Athletes Choice:

Wave 1 Week 2 CFEB Strength Beta

Beta Program Spreadsheet:

Download as EXCEL DOC

Download as GOOGLE DOC

- Perform Wave 1, Week 3 FRONT SQUAT or SQUAT 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 6-9 @ 70% P1RM (Predictive One Rep-Max)

Explanation:

-Do as many reps as possible of FRONT SQUAT or SQUAT at 80% 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 8-10. In the above example 410*.6=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 FRONT SQUAT or SQUAT. Use the same weight for all five sets. Use more weight than last time.

Pick ONE of the following:

Max Effort ll

Power Clean:

75% x 5
80% x 3
85% x 1
80% x 5
85% x 3
90% x 1
80% x 5
85% x 3
95% x 1

Timed Effort

100 yards lunge

5 Rounds:
20 double unders
20 box Jumps (24/20)

100 yards lunge

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