2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

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Latest

CFSR WOD 1.29.2015

 Happy Birthday, Tim!

O Captain, My Captain!

 THURSDAY

Warm Up – Running Drills

3×10 Good mornings

Strength – Deadlift

5@40% 5@50% 3@60% 5@65% 5@ 75% Max @85%

Conditioning – 17 Min AMRAP

10 Thrusters 95/65

10 Toes to Bar

30 Double Unders

Bonus Abs – 50 Mermaids (each side)…waive to the sailors!

Mobility WOD – Back Help

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.”

meatloaf

CFSR WOD 1.28.2015

cfsrnightoutmen

WEDNESDAY

Warm Up -

400 Meter Run

2 x 10 reverse Hypers

3 Way Stretch – 3 Rounds 30 Seconds each

2 x 10 Pvc Pass thrus & PVC Overhead Squats

Strength – Overhead Squats – Technique to Load – Record Max

Conditioning – 4 Rounds 3 Minutes on 2 Minutes Rest

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Bonus Abs – 100 alternating opposite elbows to opposite knee (on your back)

“A strong, positive self-image is the best possible preparation for success.”

zaatar-spiced-lamb-kabobs-with-roasted-late-winter-vegetables

CFSR WOD 1.27.2015

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TUESDAY

Warm Up -

400 Meter Run

3 Rounds of Rowling W/2 air squat penalty

Strength  – Back Squat

5@40% 5@50% 3@60% 5@65% 5@75% Max @ 85%

Conditioning – Tabata Times 8- rounds of EACH exercise 20 Sec on 10 Sec off

1 Min break between exercises

Wall Ball 20/14

Hang Power Cleans 75/53

Dumb Bell Snatch 55/35

V-Ups

Bonus – Tabata Supermans

Mobility WOD 8

“The best time to make friends is before you need them.”

sweet-potato-skins/

CFSR WOD 1.26.2015

moxiepartner

MONDAY

Warm Up – 2 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press

Bottom Chart – 5@40%  5@ 50%  3 @ 60%  5 @65  5@75%  Max @ 85%

Conditioning – For Time

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swing 70/53

Box Jumps 30/24

Bonus Abs – you know you want to – 75 Sit Ups for time

ashleymoxie

“The best preparation for good work tomorrow is to do good work today.”

Mobility Wod 7

pan-seared-pork-with-tarragon-and-mustardy-onions

Pork with Tarragon and Mustardy Onions

CFSR WOD 1.25.2015

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SUNDAY

Warm Up – FauxGa

Efficiency – 10 Min EMOM

Odd Minutes (1,3,5,7,9) 5 Power Cleans 75/53

Even Minutes (2,4,6,8,10)

5 Burpees over the bar

Conditioning – 2 x 3 Min AMRAPS – 2 Minute Rest

5 Deadlift 165/110

3 Cleans 165/110

2 Shoulder to Overhead 165/110

“An investment in knowledge pays the best interest.”
http://grokgrub.com/2013/03/17/recipe-carrots-alla-carbonara/

CFSR WOD 1.24.2015

After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!

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SATURDAY

Warm Up – 100 Ft Carioca

100 Ft Bear Crawl

100 Ft Soldier kicks

–Make sure you’re loose before sprints–

Speed – 8 x 50 meter Sprints

Strength – Over Head Squats 5 x 7 reps – each set gets heavier

Conditioning – 7 Min AMRAP

10 Box Jumps 24/20

10 Dumb Bell Box Step Ups 55/35

KIDS CLASS 11:30am –  Noon

Warm Up – 3-5 Min Foam Roll & Stretching

Front Squat – warm up air squat

Drills – Tabata Bear Crawl

WOD – 6 Min AMRAP

5 Star Jumps

5 Burpees

5 Box Jumps 16″

Cool Down & Free Play on the bars & rings

Mobility WOD 6

“The best person to get something done is a busy person.”

colcannon/

CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!

coachlori

Lori’s ready for her first partner competition!

FRIDAY

Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”

beef-and-mushroom-soup

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