Clean 3-3-3-3-3-3-3

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Complete three rounds for time of:
400 m run
21 kettlebell swings
12 pull ups

After much anticiption, CrossFit Pleasnton t-shirts and tank tops are in! Order online (see “Retail” link on the right hand side of the page) or see Aislinn or Paul to get yours for $20.

On Wednesday, June 30th ABC7 will be running a story about two of CFP’s amazing athletes that personify our motto “Re-Activate Your Life.” See Jeff and Kosta at 5:20am, 6:20am, 11:00am, 5:00pm, 6:00pm and all day at www.abc7news.com.

And while we’re talking about awesome athletes, CHECK THIS GUY OUT!
At the begining of February Elico was sitting at 156lbs and 19% body fat. By the end of May he had put on 7 lbs of muscle, lost 15lbs of fat and was down to 148lbs and only 10% body fat.

“Almost ALL change came when I decided to sit down and improve my nutrition. I put a lot of effort into figuring out what and how much to eat– the most significant change being a substitution of breads/pastas later in the day with healthy vegetables such as spinach and broccoli. Talking to Paul and Dan made a big impact, as I learned to introduce cottage cheese at night, healthy fats such as almonds and fish oil caps, and solid protein sources instead of multiple shakes. For me the value in Crossfit not only comes in the form of major motivation when working out with our group and trainers, but also in allowing me to concentrate most of my effort on the food I eat. As far as working out goes, all I have to do is show up. ”

5 Rounds for Load and Time:
5 deadlifts
5 ring handstand push ups

Challenge yourself today to progress your handstand a step beyond where you normally scale to. If you are on a box, get a taller box. If you’re doing handstand push ups already, grab some paralettes.

Just a reminder. Gymnastics tomorrow will be held at Gymfinity at 230 South Vasco Road in Livermore. They’ll be teaching front and back tuck progressions and jumping on a giant trampoline. Not to mention….there’s a foam pit! Class will start right at 10:30. This is class is meant for adults only. These classes have been a lot of fun so far and with all the extra room and equipment, this week should be even better!

One Mile Run
100 Pull-ups
200 Push-ups
300 Squats
One Mile Run

Ramsey does “Murph” in 36:47 with Dead Hang Pull-ups on his first CrossFit day! His first mile run was 5:55.

Complete as many rounds possible in 15 minutes of:
20 Kettlebell swings, (53#/35#)
20 Box jumps, (24″/20″)
20 Double unders

Erik hangs out with Arnold

Workout Playlist Contest
Do you love to sweat it to the oldies or throwback to your jazzercise days and do your WOD to some Cyndi Lauper? Maybe you throw on your crushed velvet pimp suit and find motivation in the Snoop D-O-Double G. No matter what your music preference, it could win you a free month at CrossFit Pleasanton. Throw your 20 favorite workout songs on a CD and bring it in. We’ll chose our favorite and let you know. Even if your playlist doesn’t take home the grand prize, at least we’ll be able to get some more variety (except for 1 o’clock, you guys are working out to the 8 Mile soundtrack everyday).

Kids in the Gym
As a family owned gym we pride ourselves on being family friendly. With that in mind, our first concern for your little ones is safety. Even the most well behaved kids can’t predict which way weights will bounce or when someone will start swinging a kettlebell. To avoid injury and minimize disruption to other clients all children must stay in foyer (the area by the bathrooms) during workouts. Our trainers will be enforcing this rule so please remind your kids to bring something to entertain themselves for the hour.

Body Fat Testing
On July 14 from 12-7 the people over at BodyFatTest will be here with their mobile body fat testing clinic to give you the chance to get the most accurate body composition breakdown available.
You can sign up online or in person. If you sign up online, be sure to call so that we can schedule your time slot.