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

Posts tagged “personal training

CFSR WOD 3.06.2015

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Who’s Ready for the Paleo Made Easy Course? March 18th!

“Most folks are as happy as they make up their minds to be.”

/shrimp-cakes/


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”

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Carnitas


CFSR WOD 2.03.2015

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TUESDAY

Warm Up – 800 Meter Run

Strength – Push Press – Bottom Chart

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

Conditioning – 8 Min AMRAP

10 Deadlifts 225/155

10 Box Jump Overs 24/20

Bonus Abs – Tabata Flutter Kicks

“Shallow men believe in luck. Strong men believe in cause and effect.”

http://www.threedietsonedinner.com/2013/02/cajun-chicharrones-pork-rinds.html


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.”

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Guacamole-Stuffed Poblano Peppers


CFSR WOD 12.15.2014

Re-Test the Body Weight Challenge and submit your time no later than Tuesday afternoon to get in the drawing for the swag bag!

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MONDAY

 Warm Up – Shoulder Mobility

3 Rounds

1 Min Row

1 Min Double Unders

1 Min 5 Meter Shuttle Runs

Strength  – 8 Min EMOM

3 Push Press  70% of 1RM

3 Push Jerk

4 Rounds for Time

Start each minute with 3 burpees

10 Kettle Bell Swings 70/53

15 Squat Jumps 45/33

20 Sit Ups

Bonus – 35 Partner Glute ham Raise

“If you’re going through hell, keep going.”

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Maple Cinnamon Paleo Donuts


CFSR WOD 12.3.2014

sept30 052WEDNESDAY

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.”

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CFSR WOD 11.25.2014

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TUESDAY

Warm Up – 4 Rounds of Rowling

Mobility – Quads, Hamstrings & Shoulders

Skill – Rope Climbing

Conditioning -

5 min AMRAP

5 Plate Burpees 45/25

50 Ft Over head walking lunge 45/25

*3 minute rest*

5 Min AMRAP

10 Russian Kettle Bell Swings 53/35

10 Goblet Squats 53/35

Bonus Abs – Tabata Sit Ups

“A friend is someone who knows all about you and still loves you.”

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