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

Posts tagged “San Ramon

CFSR WOD 1.28.2015

cfsrnightoutmen

WEDNESDAY

Warm Up -

400 Meter Run

2 x 10 reverse Hypers

3 Way Stretch – 3 Rounds 30 Seconds each

2 x 10 Pvc Pass thrus & PVC Overhead Squats

Strength – Overhead Squats – Technique to Load – Record Max

Conditioning – 4 Rounds 3 Minutes on 2 Minutes Rest

8 Chest To Bar Pull Ups

8 Pistols

8 Overhead Squats 115/75

Bonus Abs – 100 alternating opposite elbows to opposite knee (on your back)

“A strong, positive self-image is the best possible preparation for success.”

zaatar-spiced-lamb-kabobs-with-roasted-late-winter-vegetables


CFSR WOD 1.15.2015

jan72015 021

THURSDAY

Warm Up – 5 Rounds Rowling

Skill – Rope Climbs

Efficiency – 6 Min EMOM 1 Rope Climb

Conditioning – Lori’s Partner Barbell Medley 75/53

100 Overhead Squats

80 Thrusters

60 Hang Power Cleans

40 Front Squats

20 Snatch (full)

Bonus Abs – 150 Sit Ups for Time

“The only way of finding the limits of the possible is by going beyond them into the impossible.”

http://meatified.com/beef-and-mushroom-soup/


CFSR WOD 1.04.2015

12.12.14 024

 NEW CLASS – 8:30am TUESDAYS & THURSDAYS in the month of JANUARY!

SUNDAY

Sunday Stretch it out–10 Minutes of Mobility Work

Warm Up – Bring Sally Back Squat 45/33

Efficiency – 10 Min EMOM

10 Burpees

Conditioning – 3 RFT

400 Meter Run

5 Man Makers 45/25

10 Box Jumps 24/20

15 Wall Balls 20/14

Bonus Abs – Tabata Hollow Rock

“Don’t be afraid to give up the good to go for the great.”

http://paleoleap.com/taco-pie/

Taco Pie


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  

12.12.14 006

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 1.01.2015

12.12.14 019

1 WOD today 10:30 AM

THURSDAY

2015 Partner WOD

3 RFT

400 M Farmer’s Carry 45/25

200 M Partner Carry

Around the building Waiter Walk 45/25

100 Air Squats

20 Medicine Ball Sit Ups

*First 3 motions, weights cannot touch the ground, if they do 20 Burpee penalty*

FLAT MILE BUY OUT

“I have not failed. I’ve just found 10,000 ways that won’t work.”

coconut-pineapple-smoothie/

coconut pineapple


CFSR WOD 12.31.2014

12.12.14 014

WEDNESDAY

EVENING CLASS SCHEDULE IS REDUCED To 4:30 & 5:30pm TODAY

Shoulder Mobility & Burgener Warm Up

Strength – Snatch Technique to Load

Drop 15% and do 5 x 3

Conditioning – 12  Min AMRAP

6 Pull Ups

8 Push Press 115/75

12 Lateral Bar Jumps

“Opportunities don’t happen, you create them.”

oven-roasted-broccoli-lemon/

DSC_0604


CFSR WOD 12.26.2014

TODAY’S HOURS:

6:30AM 10:30AM 4:30PM (Wod & open gym)

5:30PM 6:30PM

11-5-14 013

FRIDAY

 Warm Up – Dynamic Bands & Band Pull Aparts

Strength – Shoulder Press (Bottom Chart)

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

Conditioning – 4 Min AMRAP

5 Ring Rows

5 Squat Thrust

Rest 3 Minutes

4 Min AMRAP

5 Push Ups

5 Cleans 115/75

“To live a creative life, we must lose our fear of being wrong.”

http://ultimatepaleoguide.com/sizzling-sausage-skillet/

Sausage Skillet


Follow

Get every new post delivered to your Inbox.

Join 89 other followers