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

Posts tagged “Holiday

CFSR 12.16.2013

Elf on The Shelf Crossfits!

Monday

A) Beginner B)Intermediate C) Advance
 
Monday:
Skill Work: Toes-2-Bar (15min)
A)The Kip
B) Linking
C)Accumulate 45 T2B in 3 Sets
MetCon: 11.1 AMRAP 10min
30 Double Unders
15 Power Snatches 75/55
After the 10min is over
Buy Out: Complete 20 Reps of
Bar Muscle Up
Cool Down: Foam Roll for at least 10min Start at shin and work up

“The difference between the impossible and the possible lies in a person’s determination.”

– Tommy Lasorda

Mobility WOD 181  –  SQUAT TEST #6!

paleo-gingerbread-trifle.html

PALEO GINGERBREAD TRIFLE


CFSR WOD 12.11.2013

Wednesday

Warm Up:  Foam Roll

Dynamic Band Warm Up

Strength: EMOM 10MIN
1 Clean @ 85%
Conditioning: 5 rounds for total reps of:
:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

 “When you’ve got something to prove, there’s nothing greater than a challenge.”– Terry Bradshaw

Mobility WOD 176

almond-pomegranate-bark

Almond Pomegranate Bark


CFSR WOD 12.3.2013

CFSR Holiday Party is this

Saturday! 6-9pm

Cyber Monday/Tuesday deal ends tonight.  Have you taken advantage of an annual membership for $1500?

Tuesday

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning:
 4 rounds for total reps of:
2:30 to complete…
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00

It’s not whether you get knocked down; it’s whether you get up.

— Vince Lombardi

Mobility WOD 168

Keep checking back daily for great holiday recipes throughout the month of December!

honey-mustard-glazed-ham-roast

Post image for Recipe: Honey Mustard Glazed Ham Roast


CFSR WOD 1.1.2013

team push ups

–HAPPY NEW YEAR–

Tuesday 1/1/2013

Classes today at 5:30 pm, 6:30 pm

Beginner Class at 7:30  pm 

Part A

 Snatch

7 x 2

Part B

Today we do the CrossFit.com WOD

Five rounds for time of:
10 Toes to bar
10 Power snatch, 75/53
10 Wall ball shots, 20/14

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” 
― Benjamin Franklin

Green Curry Turkey Stir Fry

Should we Eat Legumes? 

Error
This video doesn’t exist


CHRISTMAS DAY CHALLENGE!!!

MERRY CHRISTMAS!!!

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

TUESDAY 12/25/2012

“THE CHRISTMAS CHALLENGE”

MIDNIGHT CHRISTMAS EVE

TO

 MIDNIGHT CHRISTMAS DAY

MAX COMBINED TOTAL 

PUSH UPS

SIT UP

SQUAT JUMPS

“POST RESULTS TO COMMENTS” 

THE STANDARDS 

PUSH UP – chest to floor to full lockout of arms

use appropriate progression…knees etc.

SIT UP – hands to floor behind, touch toes in front

SQUAT JUMP – fingertips touch floor before each jump

COACHES CORNER:  It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.


CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012

Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012

 “12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)

PALEO CHRISTMAS DINNER


HAPPY THANKSGIVING!!!

Hungry??  I dare you to touch my turkey!!!

Thursday 11/22/2012

9:30 am only, bring friends!

Team Workout

We will select our workout in the morning based on # of participants.

All you need to know it will take the stuffing out of you :)

Attention scale addicts! 

Thanksgiving savory bacon butternut squash souffle


Happy Halloween!

Wednesday 10/31/2012

Halloween Surprise!

keeping with halloween tradition…

you never know what you will get until the door opens..

Wear your costume!

“I think if human beings had genuine courage, they’d wear their costumes every day of the year, not just on Halloween. Wouldn’t life be more interesting that way? And now that I think about it, why the heck don’t they? Who made the rule that everybody has to dress like sheep 364 days of the year? Think of all the people you’d meet if they were in costume every day. People would be so much easier to talk to – like talking to dogs. ”
― Douglas CouplandThe Gum Thief

pumpkin soup


Follow

Get every new post delivered to your Inbox.

Join 73 other followers