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CFSR WOD 4.21.2014



Strength – Shoulder Press

5@40%, 5@50%, 3@60%, 15@45%, 15@55%, 15@65%

Conditioning -

6 Rounds For Time

12 Burpee Box Jumps 24/20

200 Meter Run

It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change. ~Charles Darwin

Mobility WOD 310 – – Your Chesticles…


CFSR WOD 4.20.2014




Eggstravaganza Circuit

Scale appropriately, have fun(No set RX)

2 Rounds for Repetitions (Row for calories)

1 minute each station

1 minute rest

Once Circuit is complete, take an easter egg from the basket for your buy out!!

Atlas Stone Lift

Tire Flip

Goblet Squat

Kettlebell Swing

Man Maker

Dumbbell Snatch

Wall Ball

Kayaker with Medicine ball

Rope Climb*

Row for Calories **

*1 Rope climb counts as three reps – from back to standing will count as 1)

**Row time includes dismount time. For calories to count make sure you are off of rower at 1 min)

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 309


CFSR WOD 4.19.2014



Strength -Deadlifts

5@40%, 5@50%, 3@60%, 5@75%, 3@85%, Max @95%

Conditioning -

6 Rounds For Time

200 Meter Run

100Ft Overhead walking lunge

1 Minute Break

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD 308


CFSR WOD 4.16.2014




Warm Up – Death Marches & Dynamic Bands

Strength -

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time


Thrusters 95/65

Burpee over the Bar


Perfection is impossible. However striving for perfection is not. Do the best you can under the conditions that exist. That is what counts. ~John Wooden

Mobility WOD  305

CFSR WOD 4.15.2014


 Nice work, Tim!


Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5


5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14


Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304



CFSR WOD 4.14.2014


 Stacey, you are AWESOME!


Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning -


7 Push Ups

7 Ring Rows


We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons…

Mobility WOD 303



CFSR WOD 4.12.2014


 Good Luck Brett and Christina at your competition!!!  GET IT!!


Strength -

GHD Sit Ups  – 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301



CFSR WOD 4.11.2014




Strength – Back Squat

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

Conditioning -


Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20


Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300



CFSR WOD 4.10.2014




Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299


CFSR WOD 4.9.2014




Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning -

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298


Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes

CFSR WOD 4.8.2014




Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!


CFSR WOD 4.7.2014



Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -



Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2




CFSR WOD 4.5.2014




Strength – Shoulder Press

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

Conditioning -

“The Chief”

3 min AMRAP – 5 Cycles

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min Rest

If you are going to have a treat, enjoy every freakin’ bite. Look at it when you eat it. Eat slowly. Don’t unconsciously shovel it into your mouth. And don’t consider it “falling off the wagon.” ~Tara Grant

Mobility WOD 295 Part 1

Chinese food cravings?  Keep it PALEO!


CFSR WOD 4.4.2014




Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294



CFSR WOD 4.3.2014




Strength – Front Squat

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

Conditioning -

Fight Gone Bad  – 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    – 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/20  – 30 Seconds Rest

30 Seconds Push Press 75/55  – 30 Seconds Rest

30 Seconds Row  for Calories  – 30 Seconds Rest

Everybody gets so much information all day long that they lose their common sense. ~Gertrude Stein

Mobility WOD 293

Paleo Chicken Tenders that the entire family can love :)




CFSR WOD 3.4.2014

Nice work Stacey and Stephanie!  Open 14.1


Warm Up:

3 rounds

200 m run

10 Wallball


5x100m sprint

walk back


4×3 minute AMRAP 2 min rest

10 Box Jumps 30/24

10 Dead Lifts 225/155

“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.”  ~B.K.S. Iyengar

Mobility WOD 255



CFSR WOD 3.2.2014


Warm Up:

Foam Roll

Burgner Warm Up


Power Snatch

Double Unders

Conditioning :

Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (Ground to Overhead) 75/55

 “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
— Arnold Schwarzenegger

Mobility WOD 253 Part 3



CFSR WOD 2.21.2014

2014-02-10 18.15.41Nice work, Sonya!


Warm Up:

4 Rounds

10 Good Mornings

200 M Run

Skill Work:

Kettle Bell Clean and Push Press

Kettle Bell Snatch


12 Minute AMRAP (as many rounds as possible)

10 Kettle Bell Swing – 1 Hand   53/35

5 Kettle Bell Snatch   53/35

3 Kettle Bell Clean and Push Press   53/35

Alternate Arms each round

Tension is who you think you should be. Relaxation is who you are. ~Chinese proverb

Mobility WOD 246


CFSR WOD 2.19.2014

2014-02-10 19.37.08

There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!

Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience.  There’s no one better qualified to get you doing your very best. 

The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level.  From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements.  Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements.  Sign up online or with Lori or Tim!



Back Squat & Shoulder Press  3×5 @ 60%

Conditioning :

4 Rounds for Time

15 Box Jumps 24/20

20 Grasshoppers

25 Ab Mat Sit Ups

Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang

Mobility WOD 243

Eat More Fish!


CFSR WOD 2.17.2014

2014-02-10 18.14.46

Good Job Dana!


Strength: Build to 1 rm Clean

Conditioning – 12 Min AMRAP
6 Burpees
8 Box Jumps (24/20)
10 Wall Balls (20/14)
*The conditioning portion is the re-testing for the Paleo Challenge*

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.  ~John F. Kennedy

Mobility WOD 241

Paleo Challenge Day 29….1 more day and you’ve hit 30!  GREAT JOB!

Lunch – Lemon Garlic Shrimp with Cauliflower Mash

Anything with Shrimp is delicious!!!  Tips – if you’re cooking with Olive oil, keep the heat low.  Also, you can sub the  butter with ghee or coconut oil.  Leave the Parmesan cheese and cream out of this recipe, you truly don’t need it in mashed cauliflower!


CFSR WOD 2.16.2014

2014-02-10 18.12.19

Dave B on the GHD


Warm Up – 3x

10 Good Mornings

10 Romanov Hip Exercises

Strength – Deadlifts  5@ 40% 5@50% 3@60%  5@75% 3@85% Max Reps @ 95%

WOD – 2 Miles for time

Visions and dreams are achieved through taking small steps, delaying gratification, and using strategic thinking. ~Unknown

Mobility WOD 240 – SQUAT TEST!

Paleo Challenge Day 28 – Rise and Shine with a healthy Breakfast

Inside out Scotch Eggs….anything with scotch sounds classy to me… ;)  This is a new one for me.  Looks pretty amazing!  Sounds like a nice Sunday experiment in the kitchen if you ask me!



CFSR WOD 2.15.2014

2014-02-10 11.21.05

Look at Andrea hop that wall!!


Warm Up – Shoulder Openers – PVC & Bands

Strength – Try to PR Pull Ups and Dips.  Do 2x warm up sets, then max

WOD – Alternate for total 200 reps for time:

Tabata Wall Balls

Tabata Burpees

 20 Min Time Cap

Develop the strength to do bold things, not the strength to suffer.

~Niccolo Machiavelli, The Prince

Mobility WOD 239 Hip Extension like Pure Melted Gold!

Paleo Challenge Day 27 – Snacks!

I’m a big fan of beef jerky.  I’m stoke that you can make this with an oven :)  I know a lot of you are trying to cook your own food and snacks, so try this out.  If you are short on time, Costco in Danville has Krave pork jerkey in a big bag for around the same price as a small bag of it at Safeway.  Krave is paleo friendly, so if you must have jerky and cannot make it, go get some Krave.

Beef Jerky–yum!


CFSR WOD 1.25.2014


Warm Up – Burgner Warm Up

Strength – Power Snatch work to a 1 RM

WOD – Open 11.1

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

“I’m doing it for Me…”


Mobility WOD 219 – Athletes Don’t Wear Flip Flops…

Paleo Challenge Day 6 – Lunch Idea

I have to be honest, I’m starving and this looks delicious!  I like this recipebecause it’s easy to eat on the run (no, no, don’t run with a sharp stick in your hand) and it’s something that kids will eat too!  I love the step by step instructions with pics, makes for an easy recipe to learn.  It’s something different from what most of us are used to eating, so think outside the box and give it a try!  If you ever need to know if it’s any good, bring me some and I’ll taste test it for you!  :)





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