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

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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#

CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 

CFSR WOD 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?

lori

lori2

 

MONDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

Motivational_fitness_quotes_3

Don’t Talk About it…BE ABOUT IT!

http://nomnompaleo.com/post/5242279411/slow-cooker-lemongrass-and-coconut-chicken-drumsticks

CFSR WOD 7.20.2014

Who’s coming to the POSE Running Clinic this morning?  10:30-11:30am

Followed by the CFSR Potluck Noon – 2!

Happy SUNDAY

7.16.14 017Proof that Tim’s not angry when he’s doing the programming!  ;)

SUNDAY

Warm Up – 400 Meter Run & 3-5 of each exercise below

Leader Board Challenge – FILTHY FIFTY

For time:
50 Box jumps 24/40
50 Jumping pull-ups
50 Kettle bell Swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/35
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double Unders

BONUS ABS…seriously?  Tabata Sit Ups

http://nomnompaleo.com/post/2070647280/chicken-with-40-cloves-of-garlic

 

 

 

CFSR WOD 7.19.2014

 POSE RUNNING CLINIC – Sunday 10:30am – 11:30am

CFSR POTLUCK Sunday – Noon – 2 

PALEO CHALLENGE – Monday 6/21 6:30pm

tuesday7.8.14 006

SATURDAY

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

 

CFSR WOD 7.18.2014

tuesday7.8.14 015

FRIDAY

Strength – Split Jerk from the Rack

5×3 @ 80% (top chart)

Conditioning – 3 Rounds for Time

15 Push Ups

15 Pull Ups

200 Meter Run

Bonus Work- Tabata Mountain Climbers

http://nomnompaleo.com/post/8862584669/surf-and-turf-lettuce-tacos

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