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

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Latest

CFSR WOD 9.2.2014

5 Week PALEO CHALLENGE  with weekly meetings and food sampling begins

9/22/2014.  Cut off to sign up is 9/15!

august 2014 110

TUESDAY

Warm Up – 400 Meter Run

 3 x 10 Good Mornings

3×10 Shoulder Press

20 Mountain Climbers

Strength – Deadlift (bottom charts)

5@40% 5@50% 3@60%

3@  70%  3@  80%  Max 90@ %

Conditioning – 3 Rounds For Time

Run 200 Meters

100 Ft Overhead Lunge 45/25

10 Ground to Overhead 135/95

“Your imagination is your preview to life’s coming attractions.”

http://shecookshecleans.net/2012/11/26/pot-roast-with-balsamic-onion-gravy/

 

CFSR WOD 9.1.2014

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1 WOD TODAY 9:30 am

MONDAY

Partner workout one partner working while other rests

30 seconds work /30 seconds rest

2 Rounds

Dumbbell Snatch 35/20

Row for Calories

Overhead Walking Lunge 45/25

Ab Wheel

Box Jump Up and Overs 24/20

Jumping Squat 45/33

Renegade Rows 35/20

Wall Ball 20/14

Shoot Thrus (out and back = 1)

GHD Sit Ups

a)Burpee Wall Jumps   b)Slam Ball 20

Kettle Bell Swings 53/35

Buyout

Hill Mile

“Never confuse movement with action.” 

― Ernest Hemingway

 

shrimp-salad-with-citrus-vinaigrette

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CFSR WOD 8.31.2014

6 Tickets left for the A’s CrossFit day – Sunday 9/7.  $34 each!

 1 WOD Monday – 9:30AM

See ya then!

TheAtlasStone-300x225

SUNDAY

Warm Up – Sunday Mornin’ Stretchin’

Strength- Atlas Stones & Tire Flips

Conditioning – 16 Min AMRAP

25 Double Unders

15 Box Jumps 24/20

2 Rope Climbs

Bonus Abs – 30-50 GHD Sit Ups

This will TOTALLY work….

“All you need is love. But a little chocolate now and then doesn’t hurt.”

 Yes, it’s Paleo and you’re welcome…

bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com

CFSR WOD 8.30.2014

THERE ARE A FEW MORE TICKETS AVAILABLE FOR THE Oakland A’s CrossFit Day – Sunday September 7th.  $34 a ticket!  Come and enjoy a day with your CFSR family and other Crossfitters from around the bay!  See Lori or Tim to get yours!

As

 SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 Samson Stretch w/knee pull

10 Push Ups

—-

Couch Stretch 30 seconds each side 2xs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel

Mob WOD 17 – back squat rack

Paleo Lunch Boxes…NO EXCUSES….

http://nomnompaleo.com/post/96065403848/paleo-lunchboxes-2014-part-6

Paleo Lunchboxes 2014 (Part 6 of 7) by Michelle Tam http://nomnompaleo.com

 

CFSR WOD 8.29.2014

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FRIDAY

Warm Up -

100 Ft Soldier Kicks

100 Ft Bear Crawl

100 Ft lunge bring opposite knee to chest

100 Ft Skip

Speed – 7 x 100 Meter Sprints

Conditioning – Partner Wod FOR TIME

3:3 6:6 9:9 12:12 15:15 18:18 21:21

Thrusters 95/65

Bar Facing Burpees

Partners Switch Exercises Each Round

Bonus Abs – 25 Mermaids Each Side

Mob Wod 28 Pt 2

http://www.janssushibar.com/crab-cake-benedict/

CFSR WOD 8.28.2014

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THURSDAY

Strength – Overhead Squats (off bottom chart)

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 4 Rounds for Time

15 Toes to Bar

100 Ft Bear Crawl

15 Tuck Jumps

200 Meter Run

Rest 1 Min

Bonus Abs – Tabata V-Ups

You had me at short rib….

beef-short-ribs-low-carb-and-gluten-free.html

CFSR WOD 8.27.2014

 LABOR DAY – 1 WOD  9:30AM

 

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WEDNESDAY

Strength – 10 Min EMOM  – 65% of 1RM

Clean

Power Clean

Hang Power Clean

Clean

Conditioning – 12 Min AMRAP

12 Push Ups

16 Kettle Bell or Dumbbell Snatch 53/35

20 Air Squats

Bonus – 50 Supermans

Mob Wod #22

dill+oregano+dry+rubbed+rack+of+lamb

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