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

Posts tagged “fitness

CFSR WOD 1.29.2015

 Happy Birthday, Tim!

O Captain, My Captain!

 THURSDAY

Warm Up – Running Drills

3×10 Good mornings

Strength – Deadlift

5@40% 5@50% 3@60% 5@65% 5@ 75% Max @85%

Conditioning – 17 Min AMRAP

10 Thrusters 95/65

10 Toes to Bar

30 Double Unders

Bonus Abs – 50 Mermaids (each side)…waive to the sailors!

Mobility WOD – Back Help

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.”

meatloaf


CFSR WOD 1.24.2015

After your WOD – head to the Santa Clara Convention Center to cheer on CFSR’s 4 teams!

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SATURDAY

Warm Up – 100 Ft Carioca

100 Ft Bear Crawl

100 Ft Soldier kicks

–Make sure you’re loose before sprints–

Speed – 8 x 50 meter Sprints

Strength – Over Head Squats 5 x 7 reps – each set gets heavier

Conditioning – 7 Min AMRAP

10 Box Jumps 24/20

10 Dumb Bell Box Step Ups 55/35

KIDS CLASS 11:30am –  Noon

Warm Up – 3-5 Min Foam Roll & Stretching

Front Squat – warm up air squat

Drills – Tabata Bear Crawl

WOD – 6 Min AMRAP

5 Star Jumps

5 Burpees

5 Box Jumps 16″

Cool Down & Free Play on the bars & rings

Mobility WOD 6

“The best person to get something done is a busy person.”

colcannon/


CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!

coachlori

Lori’s ready for her first partner competition!

FRIDAY

Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”

beef-and-mushroom-soup


CFSR WOD 1.12.2015

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MONDAY

Warm Up – Run 400 Meters

Samson Stretch

Shoulder Mobility

Skill – Single Arm Overhead Squat

Strength – Back Squat (bottom chart)

5@40% 5@50% 3@60%

5@75% 3@85% max@95%

Efficiency 6 Min EMOM

Rotate – 10 Toes 2 Bar

10 Single Arm Overhead Squats (5 each hand)

Conditioning – 8 Min AMRAP

5 Burpee Box Jumps

15 Double Unders

“Live with no excuses and love with no regrets”

general-tso-chicken-meatballs/


CFSR WOD 1.09.2015

POSE Running Clinic this Sunday 10:30-11:30am

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FRIDAY

Warm Up – 5 Min Lacrosse Ball, 3 way stretch & Couch Stretch

Strength – Front Squat (bottom chart)

5@40% 5@50% 3@60% 3@70% 3@80% Max @ 90%

Conditioning – 5 Rounds for Time

10 Burpees

20 Wall Balls 20/14

10 Burpees

*2  minute break*

“All life is an experiment. The more experiments you make the better.”

thai-spiced-turkey-burgers

SONY DSC


CFSR WOD 1.03.2015

Beginning Tuesday, January 6th we will be adding in 2 new classes for the month of January–

8:30am on Tuesdays and Thursdays  

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SATURDAY

Warm Up – 800 Meter Run

12 Min EMOM

2 Rope Climbs

Conditioning – Open 14.1

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

Bonus Abs – Tabata Sit Ups

“Don’t raise your voice, improve your argument.”

guacamole_stuffed_poblano

Guacamole-Stuffed Poblano Peppers


CFSR WOD 12.29.2014

6.5.2014 030

MONDAY

Warm Up – Run 200M

5 Clusters 45/33

5 Inch Worms

Mobility – Front Rack – Hips

Strength – Front Squat

5@40% 5@50% 3@60% 5@65% 5@75% Max @85%

2 – 4 min AMRAPS

5 Clean & Jerk 155/105

10 Bar Facing burpees

2  min Break

“All our dreams can come true if we have the courage to pursue them.”

http://ultimatepaleoguide.com/paleo-spaghetti-bake/

Spaghetti Bake


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