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

Posts tagged “wallball

CFSR WOD 10.25.2013


Saturday is BARBELLS for BOOBS!!! 

Classes are cancelled – Get your WOD in from 10 am  to 1 pm.  The workout will be “Amazing  Grace”.  All levels are welcome and encouraged to be here.  Load will be scaled as needed.  We are raising money for breast cancer screenings. You do not have to donate to be here, but it is a great cause.  There will be Paleo goodies and other food available to purchase with proceeds going to the cause.  Halloween costumes and/or pink attire is encouraged.  

At 11 am  the kids & teens take on “Amazing Grace”.  Come and bring the family!



Warm  up:

Animal Crawls/Duck Walks/Hollow Rocks

Conditioning: in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

“I can't go back to yesterday because I was a different person then.” 
― Lewis Carroll, Alice in Wonderland

Mobility WOD 136


CFSR WOD 8.15.2013

keegan WB ati

Make the bottom of your wall ball look like Coach Keegan, neutral spine, hips well below knees hands under ball at shoulder level or above.

Thursday 8-15-13

(compare to 6-11-13)

Back Squat 10×1 @ 80%



150 Wallballs for time 20/14

“We must accept finite disappointment, but never lose infinite hope.” 
― Martin Luther King Jr.

Mobility WOD 67

1) Squat push knees out with elbows

2) Duck walk push knees out with elbows

3) Lunge side to side hip grinder – push shin to vertical before crossing over

4) Bar in low Squat Rack grab behind you with both hands in false grip

5) External rotated shoulder, banded behind you at wrist,  arm straight (band level, arm in good overhead extension)

If 5 feels funky switch to normal banded shoulder distraction



CFSR WOD 07.12.2013

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Josh gets a new Snatch PR of 275lbs!!!

Friday 6-12-13

Back Squat

10×3@ 85%


AMRAP 20min

In teams of 2

100 WallBalls -20/14#

100 Chest To Bar Pullups

100 Pistols (Alternating legs)

100  Power Snatches (65/53)

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar

Mobility WOD 33

Got Proof?  Lack of Evidence for the Benefits of Milk

RECIPE OF THE DAY: Honey Garlic Chicken Wings

CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage

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!

CFSR WOD 6.7.2013

Keegan - shoulder mobility

Keegan – shoulder mobility

Friday 6-7-13
In teams of 2
100 WallBalls -20/14#
100 Chest To Bar Pullups
100 Pistols (Alternating legs)
100  Power Snatches (65/53)

“Power is dangerous unless you have humility.” Richard J. Daley

Banishing Man Boobs With No Drugs or Surgery

© 2013 REMCooks.com

RECIPE OF THE DAY: Moroccan Style Grilled Halibut with Grilled Vegis

CFSR WOD 05.24.2013

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Friday 5-24-13
1 Rep Max Snatch
(after you reach your 1 rep max, drop 20# and complete a “Drop Set” of 2×2 )
In teams of 2
20min Clock
50 Back squats (135/93)
100 Wall balls
40 Chest to bar pull-ups

May 24 – 26 from 8 am to 7 pm 
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404

“Any man who reads too much and uses his own brain too little falls into lazy habits of thinking” Albert Einstein

Individual and Small-Chain Restaurant Meals Exceed Recommended Daily Calorie Needs

green chicken enchilada meatballs RECIPE OF THE DAY: Green Chicken Enchilada


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