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

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Latest

CFSR WOD 7.29.2014

paleochallengeend 024TUESDAY

Warm Up – Tabata Hollow Rock

Strength – Turkish Get Ups 5 each hand at final weight

20 Min AMRAP

1:1, 1:2, 1:3, 1:4, etc

Rope Climb

Curtis P 95/65

(Squat cleean, lunge, lunge, Push Press)

Bonus Abs – Toes 2 Rope

Mob Wod – miss it?

http://nomnompaleo.com/post/48532229579/spicy-salmon-cucumber-bites

image

CFSR WOD 7.28.2014

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MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com

CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 

CFSR WOD 7.26.2014

7.16.14 021

SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more

CFSR WOD 7.25.2014

Let the Games Begin!

FRIDAY

Strength – EMOM – 85% Shoulder Press Max

1 Shoulder Press

1 Push Press

1 Push Jerk

1 Split Jerk

5 Rounds for Time – 1 minute rest between

200 Meter Run

1 Rope Climb

30 Double Unders

Bonus work – 150 Ft Death March

 

Easylowfatrecipes serve you the best!

http://nomnompaleo.com/post/77596713058/bacon-apple-smothered-pork-chops

Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com

CFSR WOD 7.24.2014

7.16.14 004

 

THURSDAY

Speed – 7 x 100 Meter Sprint

Conditioning – Open 12.5   7 Minutes

3,3 ; 6,6 ; 9,9 ; 12,12; 15,15, etc.

Thrusters 100/63

Chest 2 Bar Pull Ups

Bonus Abs

30 Kayakers

30 Medicine Ball Sit Ups

30 Sit Ups

Something to keep in mind before we have burpees again….

Motivational_fitness_quotes_10

Kelp Noodles are AMAZING!!!

http://nomnompaleo.com/post/2540758120/stir-fried-kelp-noodles-with-ground-beef-broccoli

CFSR WOD 7.23.2014

7.16.14 011

Meet Justin B., the official CFSR Greeter :)

WEDNESDAY

Warm Up – 3 Rounds;

200 Meter Run

10 Overhead Squats (pvc or bar)

10 Samson Stretch 15 seconds each side

Strength – 10 Min EMOM @ 65%

Snatch

Snatch Balance

Snatch

Snatch Balance

Conditioning – 5 Rounds For Time

20 Kettle Bell Swings 53/35

30 Lunges

Bonus Abs – 25 Mermaids each Side

Motivational_fitness_quotes_9

Italian & Paleo–YAH!

http://nomnompaleo.com/post/3739355098/slow-cooker-chicken-cacciatore#

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