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Posts tagged “United States

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?


Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
 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!


Post image for Recipe: Honey Mustard Glazed Ham Roast

CFSR WOD 11.14.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!


Warm Up:
3min Of “Cindy”
Rest 1min
3min of “Cindy”
1 Snatch + 2 Hang Snatches  @ 70%
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME C2B Pull Up
“I want to never stop growing as a person. I’d love to be well over 8 feet tall.” 
― Jarod Kintz, I Want Two apply for a job at our country’s largest funeral home, and then wear a suit and noose to the job interview.
 Mobility WOD 150 – 10 Min Squat test #5

CFSR WOD 8.24.2013

OLYMPUS DIGITAL CAMERACome to the Pool Sunday at Noon!  At Bollinger Canyon Rd. and Camino de Jugar. Its a potluck Party!

CrossFit Kids Starts Monday!!! Check out the new webpage CrossFitSRKids.com



5 rounds

30 Box Jumps

10 Deadlifts 225/155


20 Minutes  Stretching

A Strong Body Makes the Mind Strong – Thomas Jefferson

Day Off of “Mobility WOD” for full body stretching session.


Slow Cooker Kalua Pig by Michelle Tam http://nomnompaleo.com

Still eating Grains ? Legumes? This is a how to video teaching you how to prepare for better health.

CFSR WOD 07.25.2013

During "Nate" Jeff gets another muscle up while Karen does handstand push ups

During “Nate” Jeff gets another muscle up while Karen does handstand push ups.

Thursday 7-25-13

Clean + Front Squat x2 + Jerk



2 Rounds

100 Double Unders

25 Push Press (95/65)

25 Toes to bar

“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” Adlin Sinclair

Mobility WOD 45

Today we are going to go after the three way hip.
A mob for the hip capsule, a stretch for the hip musculature, and a finisher for the hip soft tissue/sliding surfaces.

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

5 Natural Ways to Prevent Sunburn

RECIPE OF THE DAY: Fierry Mushroom Skillet Fritta

CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

CFSR WOD 07.04.2013

 7-4-13   9:30 AM ONLY –  OPEN GYM after WOD until…??? Noonish… 

All other classes are cancelled for Independance Day

4th of July 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead

Episode 25: Heel Cords of a Cheetah, Achilles Well Being

CFSR WOD 06.14.2013


Friday 6-14-2013

In teams of 2

7 Rounds

20 Wallball (20/14)

20 Box Jumps (30/24)

Rest 1 min

““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln

Kale and Walnut Pesto

Kale and Walnut Pesto.  Put a seasonal spin on a classic condiment!

Continuing with the mobility WOD…Learn about how to take care of your body!


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