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

Latest

2.23.2015

 EVERY SUNDAY IN MARCH IS THE CROSSFIT OPEN EVENT AT CFSR.  The Sign up for the Potluck is next to the door on the bulletin board

 

cfnightout

 

cfnightout2

 

john

Congrats to CFSRs John Coleman on 2 – PRs in his first competition!!

quick-lamb-burgers-topped-with-fried-egg-and

CFSR WOD 2.22.2015


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds

200 Meter Run

10 Pass Thrus

10 Overhead Squats

10 Second Samson Stretch

Overhead Squat (Squat to Max)

Metcon (AMRAP – Reps)

3 Min AMRAP 4 Hand Stand Push Ups 6 Cleans 135/95

*3 Minute Break*

3 Min AMRAP Row for Calories

*3 Minute Break*

3 Min AMRAP 10 Burpees 20 Jumping Lunges

CFSR WOD 2.22.2015

feb18andcraigslst 036 SUNDAY Class Knows how to party!

 WHAAATTT???

whole30-r-sriracha

Whole30® Sriracha by Michelle Tam http://nomnompaleo.com

Srircha?  I put that sh*t on everything! ~Coach Lori

CFSR WOD 2.21.2015

CrossFit San Ramon – CrossFit

Who’s ready for CrossFit Night out Saturday at 8:30PM? The Outpost

(No Measure)

Rowling – 5 Rounds 2 Burpee Penalty per Meter!

Metcon (AMRAP – Rounds)

Open 13.2

10 Minute AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20″

Efficiency

8 Min EMOM

20 Double Unders (Those advanced in DUs 40)

Bonus Abs

Tabata Sit Ups

CFSR WOD 2.20.2015

CrossFit San Ramon – CrossFit

(No Measure)

Running Drills! Get Loose

Efficiency

Speed – 6 x 200 Meter Sprints

Metcon (Time)

Partner “Angie” Teams of 2

Angie

100 Pull Ups

100 Push Ups

100 Medicine Ball Sit Ups w Pass 20/14

100 Squats

1/2 mile relay 4×200 meters (2×200 each)

50 Partner Burpees

CFSR WOD 2.19.2015

CrossFit San Ramon – CrossFit

Don’t Forget CrossFit Night out is this Saturday!

(No Measure)

Couch Stretch

3 Way Stretch

Back Squat (@ 70% of 1RM (4×9))

Metcon (Time)

3 Rounds for Time

10 Toes To Bar

10 Thrusters 95/65 (135/95 RX+)

200 Meter Run

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