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

Posts tagged “strength training

CFSR WOD 7.03.2015

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FRIDAY

“A true friend is one who overlooks your failures and tolerates your success!”

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CFSR WOD 6.17.2015

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WEDNESDAY

“Winning is not everything, but wanting to win is.”

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CFSR WOD 5.16.2015

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SATURDAY

“The best way out is always through.”

http://www.thefoodee.com/recipe/5462/


CFSR WOD 4.24.15

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FRIDAY

“You need to be able to manage stress because hard times will come, and a positive outlook is what gets you through.”

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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 11.22.2014

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SATURDAY

Warm Up – Run around the full block–all right turns

right onto Old Crow Canyon, Right onto Crow Canyon, Right onto Deerwood

Skill – 10 Minute Handstand walking

Efficiency- 10 Min EMOM

10 Star Jumps (sub jumping jacks)

Conditioning – 7 Min AMRAP

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

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

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Pineapple Meatballs | by Sonia! The Healthy Foodie


CFSR WOD 11.04.2014

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TUESDAY

Mobility – Arms, Obliques & IT Bands

Warm Up – Burgener Warm Up

Strength – in 10  Minutes work up to a Heavy Snatch Balance

Efficiency – 6 Min EMOM

2 Rope Climbs

Conditioning – Against a 10 Minute Clock

30 Back Squats 95/65

200 Meter Run

20 Front Squats 95/65

200 Meter Run

10 Pistols each leg

200 Meter Run

Phone cover, anyone?

“A one hour workout is 4% of your day. No excuses.”

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