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


CFSR WOD 12.20.2012

Kent - Focusing on the last few reps.

Kent – Focusing on the last few reps.

Thursday 12/20/2012

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.
Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010

Endurance WOD

4 x 800

2 min rest

Low Carb – Paleo, Evolution in the discussion with Robb Wolf

One of the things I like about Robb is that he is engaged in a path of learning and improvement.  It is a constantly evolving process.  He is not sold on his own opinions but rather in a search for the truth.  He is not afraid to correct himself, a  quality I find rare in people considered to be experts in their field.

Fear not, less than 2 days til the end of the world.

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” 
― Mark Twain

Gravlax  (Salmon recipe)

Be strong

The 10:30 class is very “special”

Tuesday 8/30/11
Against a 12 min clock:
50 Hand release pushups
Run 1200m
50 Thrusters (45#)
Max reps double unders

What do you think? Do little girls need diet books?

Central governors part one: Strength

Weight gain hits women after marriage, men after divorce

No comment needed

 Chuck Norris, when clean shaven, radiates the heat of three suns

Get a grip


Funny stuff


Tuesday 8/16/11
5 rounds:
Max reps supine ring pulls
for time:
50 Kb swings (53/35)
50 Pullups
35 KB swings
35 Pullups
20 KB swins
20 Pullups

Sweet. 60,000 lbs. of ground beef recalled

Please read. Chalk it up

Burning runner: An inside look into crossfit culture

Crazy climbing skills



Eat good food. its not that hard


10:30 works on their racks

Friday 8/5/11
for time:
50 pushups w/ hand release
then 5 rounds
5 squat cleans (185/125)
10 Chest to bar pullups
400m plate run (45/25)

Scientists suggest red wine helps prevent sunburn

Even a little bit of exercise goes a long way

Still counting calories? Your weigth loss plan may be out dated

Your crossfit games winners

Go next year if you have the chance

Chuck Norris can eat just one Lay’s potato chip


Sunday class

Super awesome tought guy, Joe, will be instructing for us Sundays at 9am!

Tuesday 7/26/11
for time:
Thruster (95/65)

Stop bitching and do work!!!!!!!!!!!!!!!!

Paleo diet: smart eating or latest fad?


Masters events announced. Does anyone know what crossfit event is this weekend?

We are opening up class time Sundays at 9am. Morning and evening regular Joe will be leading the class for anyone who wants to start working out on Sundays. Contact Tim, Joe, or myself if you have any questions.


Mullets = freakish strength and explosiveness

Scott is either smiling for the camera or he just loves deadlifts….

Sunday 6/17/11

Rest day/ Mobility WOD

Why should I care about how strong I am if I just wanna look better naked 

That which is unseen

Effects of exercise on meal-related guy hormone signals

The mullet is alsmost as cool as how explosive this dude is. Check out his other videos as well

Check it out. The new crossfit.com store just launched. Looks like were getting pretty big time. What are your thoughts? cool that cf is getting big, a little sad that its not as underground anymore, or do you not care?

Grass fed > crap fed

Wade fights through a muscle up then continues to do 29 more finishing the WOD RXd

Monday 7/11/11

Front squat
Against an 8 min clock:
Front squat (115/75)
Max reps
Double unders

15 Food companies that serve you wood

ARMY bans vibram five fingers

USDA finds in favor of grass fed cows

Old school

Squat heavy things