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

Posts tagged “personal trainer

WOD CFSR 2.17.2015

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“Find a place inside where there’s joy, and the joy will burn out the pain”



CFSR WOD 2.05.2015

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Warm Up – Bring Sally Back Squat 55/45 – UP the weight!

Strength – Stones & Tires 3×5 of each

Conditioning – 3 Rounds for Time

200 Meter farmer’s carry 45/25 (use plates or dumb bells )

20 Kettle bell Swings 53/35

200 Meter farmer’s carry

10 Push Ups

Bonus Abs – 50 V-Ups

For our friends with Elbow issues…Mobility Wod…


“Working out doesn’t have to be a chore. Have fun with it.”


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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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


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.”


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!


Lori’s ready for her first partner competition!


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.”


CFSR WOD 12.30.2014

Show your body some love and give it a good New Years Cleanse!  You have until Jan 4th to get signed up for the Paleo Detox Cleanse.  Check out the “Nutrition” page on our site for more details!

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Accessory Work – 4 Sets Each – Chin Ups, Dips, Banded Hamstring

30/30 Circuit 3xs at each station before you move to the next station

5 meter Shuttle Run

Row for Calories

Bike for Calories


Jump Squat 45/33

Kayakers 20/14

Push Ups

Jumping Lunge

Thruster 45/33

Kettle Bell Swing 53/35

Box Jump 24/20

Double Unders

“Success is walking from failure to failure with no loss of enthusiasm.”


NUtty Trailmix

CFSR WOD 12.3.2014

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Warm Up – 4 Rounds

100 Meter Row

10 Ball Slams

10 Ab Wheel

10 Second Samson Stretch

Strength – Clean & Jerk to Max, drop to 85% for 7×1

Conditioning – 7 Rounds

6 Push Jerk 135/95

6 Chest to Bar Pull Ups

Bonus Abs 3xs

10 V Ups

15 Sit Ups

“Do what you can, with what you have, where you are.”


CFSR WOD 12.01.2014

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Warm Up – Running Drills 3 Rounds

50 Ft Knee Pull Samson

100 Ft Carioca

50 Ft Soldier Kick

Speed – 6 x 200 M Sprints

Conditioning – 13 min AMRAP


20 Double Unders

5 Front Squats 155/105

Bonus Abs – 50 Toes to Bar from Ground


“Everything you can imagine is real.”



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