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

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CFSR WOD 10.13.2014

sept16 095

MONDAY

A Birthday workout by request…..Tarek!

Warm Up -

1 –  400 Meter Run

2 Rounds

10 Good Mornings

10 PVC Overhead Squats

25 Ft Death March

Strength – Deadlift  6 x 4 at 85% of 1RM (Top Chart)

Conditioning – 10 Rounds For Time

5 HSPU

5 Ring Dips

5 Chest To Bar Pull Ups

 

grilled-goat-chops-with-winter-savory-and-garlic/

CFSR WOD 10.12.2014

SUNDAY

WE ARE CLOSED TODAY FOR THE

RUN FOR EDUCATION!

 If you did

not sign up for the event, go run a

5k (3.1 miles) and record your time!

 

CFSR WOD 10.11.2014

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SATURDAY

Warm Up – 400 Meter Run

10 PVC Pass Thrus

10 Stripper Squats

50 Ft Bear Crawl

Accessory Work  – 2 x 15 Reverse Hypers

Conditioning – For Time

100 Wall Balls 20/14

90 Sit Ups

80 Squats

70 Push Ups

60 Jumping Lunges

50 Pull Ups

40 Box Jumps 24/20

30 Ring Rows

20 Pistols (total)

10 Hand Stand Push Ups

Bonus Abs – 100 Kayakers 20/14

maple-bacon-bbq-sauce.html

CFSR WOD 10.10.2014

sept16 102

There’s no wrong outfit to wear when Kettle Bell Swings are in the mix!!

FRIDAY

Warm Up – 3 Rounds

10 Squats

10 Push Press

10 Good Mornings

Run 100 Meters

Strength – Back Squat 5 x 7 @ 75% of 1RM

Conditioning – 4 –> 3  min ARMAPS

7 Thrusters 115/75

21 Double Unders

*1 Minute Rest*

Bonus Abs – Tabata Hollow Rock

pemmican-inspired-breakfast-bowl.html

CFSR WOD 10.9.2014

TWO MORE DAYS TO CA$H in on the Annual Membership &

6 Month Membership Packages!

Cash Price for Annual Unlimited Membership $1600 – $440 savings

Cash Price for 6 Month Unlimited Membership $850 – $170 savings

Credit Price for Annual Unlimited Membership $1700 – $340 savings
Credit Price for 6 Month Unlimited Membership $900 – $120 savings
Cash Price for a 6 Month 3xs a week Membership $700 – $80 savings
Call Tim or swing by the office to purchase yours today! 

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 THURSDAY

Warm Up – 10 Min Foam Roll and Lacrosse Ball

Strength – Clean  & Jerk Technique to Load for 1 RM

Conditioning – 3 Rounds for Time

400 Meter Run

8 Clean & Jerks 155/115

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CFSR WOD 10.8.2014

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WEDNESDAY

Warm Up – Burgener Warm Up

Strength – Snatch Technique To Load then drop to 75% of Max and do 3×3

Conditioning – 9 Min AMRAP

10 Overhead Squats 95/65

5 Chest to Bar Pull Ups

Mobility WOD – STOP ICING!

http://elanaspantry.com/baked-mustard-lime-chicken/

CFSR WOD 10.7.2014

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TUESDAY

Warm Up – Ski Racers

Accessory Work – 5 x 10 Reverse Hypers

Conditioning – 3 Rounds for Time

50 Walking Lunges

50 Sit Ups

50 Mountain Climbers

400 Meter Run

*2 Minute Rest*

Bonus Abs – 50 Supermans

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