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

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CFSR WOD 7.15.2014

paleochallengeend 007TUESDAY

Leader board Challenge Day

Strength – Push Press

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning -

ELIZABETH

21-15-9

Cleans 135/95

Ring Dips

Bonus Abs – 50 Toes to Bar from the Ground

RING DIPS

http://nomnompaleo.com/post/1634346420/easy-paleo-herb-gravy-recipe

When the CrossFit games are on ESPN, you’ll be seeing CFSR’s commercial!

 

CFSR WOD 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!

MONDAY

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image

 

CFSR WOD 7.13.2014

paleochallengeend 022

Whaaat?  Where’s your Jay Robb shirt, Keegan?

tuesday7.8.14 004

Nice work on those PRs!  Keep ‘em coming!

SUNDAY

Strength – Back Squat 3×20 @ 65%

Conditioning -

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

Handstand Push Ups

Chest To Bar Pull Ups

Burpees

Bonus Abs – 50 Ab Wheel Rolls :)

Out with the Old, in with the New…

Chest to Bar Tutorial

Kipping EVERYTHING! LOL

http://nomnompaleo.com/post/4157757611/cauliflower-carrot-and-parsnip-puree#

 

 

 

CFSR WOD 7.12.2014

 Dana’s hard at work….while the boys are working on Talk Fit…LOLtuesday7.8.14 002

SATURDAY

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes

 

 

Stay Excellent…

Ain’t no thing but a chicken wing…

http://nomnompaleo.com/post/41698330146/whole30-day-28-chile-lime-chicken-wings

image

CFSR WOD 7.11.2014

Who’s ready for the CFSR night out tomorrow?  7pm, McGahs in Danville – see you all there!

6.25.2014 004

FRIDAY

LEADER BOARD CHALLENGE DAY!

Strength – Snatch Technique to Load – not Max

Conditioning – NANCY 3 Rounds for Time

400 Meter Run

15 Overhead Squats 95/65

Bonus Abs – 80 Weighted Sit Ups 45/25

Sh*t CrossFit Girls Say….

http://nomnompaleo.com/post/44223814717/mexican-chocolate-pots-de-creme-dairy-free

image

 

CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

sunday 012

THURSDAY

Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…

http://themindunleashed.org/2014/06/16-reasons-daily-sex.html

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

 

CFSR WOD 7.9.2014

sunday 008WEDNESDAY

Strength – Deadlifts

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 14 Min AMRAP

10 Kettle Bell Swings 70/53

100 Meter Farmers Carry 45/35

10 Pull Ups

100 Meter Farmers Carry 45/35

BONUS – Hill Mile

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

 

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