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

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CFSR WOD 4.27.2015

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MONDAY

How do you know you’re going to do something, until you do it?

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PaleOMG Sundried Tomato Chicken Pasta_1


CFSR WOD 4.27.2015

CrossFit San Ramon – CrossFit

Metcon (Time)

For time

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

Dips & Thrusters 95/65

Every minute on the minute stop and do 4 push ups

Overhead Squat (5×5 build to heavy)


CFSR WOD 4.26.2015

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SUNDAY

“If you command wisely, you’ll be obeyed cheerfully.”

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IMG_3366


CFSR WOD 4.26.2015


CrossFit San Ramon – CrossFit

Every Sunday – 730am Yoga, 830&930am All levels, 10:30-11:30am Advanced/Competition class

(No Measure)

Rowling 5 Rounds w/1 Burpee Penalty

2 Rounds 10 Back Squat 45/33

10 Push Press

10 Deadlift

The CrossFit Total (Total Weight)

Best of 3 attempts


CFSR WOD 4.25.2015

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SATURDAY

“When you think positive, good things happen.”

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CFSR WOD 4.25.2015


CrossFit San Ramon – CrossFit

Please note – Every Saturday: 8 & 9 am are all levels, 10- 11:30 am is the Advanced class

Push Press (5×7 @ 75%)

Metcon (Time)

3 Rounds for Time

20 Back Squat 75/54

15Push Press 75/53

10 Burpees over the bar

2 Rope Climbs

Accessory Work

4×9 pendlay rows


CFSR WOD 4.24.15

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FRIDAY

“You need to be able to manage stress because hard times will come, and a positive outlook is what gets you through.”

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IMG_0873


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