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

Gym Updates

CFSR WOD 05.28.2013



Tuesday 5-28-13

EMOM 10min

Clean and Jerk @ 90%

* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to

Clean+Hang Clean+ Front Squat+ Jerk


AMRAP 12 Minutes

1,1… 2,2… 3,3…

Burpee Box Jump 24/20

KB Swing 70/53

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

Lipid Researcher, 98, Reports On the Dietary Causes of Heart Disease

seafood alfredo

RECIPE OF THE DAY: Seafood Alfredo


Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012


1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)


Thats filthy

Great way to spent your labor day

Monday 9/5/11
Filthy Fifty
for time:
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings 35#
50 Walking lunges
50 Knees 2 elbows
50 Push press 45#
50 Hip extension
50 Wallball shots (20/14)
50 Burpees
50 Double unders

In your face fitness

7 scientific was coffee gives you super powers

Is your fran time better then an NFL super star?

Remember that we are only offering the 9:30 and 10:30 class tomorrow for labor day. Enjoy your day off!!
Oktoberfit at Crossfit Silicon Valley. Anyone want to do this?

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




They were doing burpee pullups so fast it could not be caught on film!

Friday 6/3/11

Split jerk

Max rounds in 10 min of:
7 Hang power cleans (135/95)
5 Shoulder 2 overhead (135/95)
*At the top of each min complete 8 Box jumps before going back to the bar

The private gym bill of rights

A good nights sleep isnt a luxury, its a necessity

Plus size

Here goes nothin

Just a reminder that I will not be at the gym tomorrow or Saturday but have no fear because Tim will be covering the classes so everything will be normal. Also Ill be doing the website as normal but expect the posts to be up at late/ weird times.

Here is the link to everything you need to know about the norcal regionals this weekend. Word on the street is that they are streaming it live online. Not sure where to find the link but im sure it will be on this page. You can also ask Brian B because he will know better then I would. Pops Sulon aka Papa Bear is setting up a Crossfit SR base camp so if you make it out send me a text or email to come hang out with the crew!


“He who makes a beast of himself, gets rid of the pain of being a man”

Carol clearly loves rowing because she is the only person I know that can smile that big while on a Concept2

Sunday 5/1/11
Rest day/ mobility WOD

The truth about gluten

Is fish oil linked to prostate cancer?

Its all in the hips

Tomorrow is the last day of the crossfit open. We will have 8 or 9 of you guys taking it on so if you want to come cheer them on stop by around 1. Everyone has put out great effort so lets keep it up on this last WOD and see if can sneak into that top 30 spot and get our team to regionals.

When the open ends, life begins

mmmmmmm beef liver

Breanna loves barfacing burpees and 90# overhead squats so much she cant help but smile

Monday 4/19/11
5 rounds for time:
10 Squat cleans (115/75)
20 Supine ring rows
30 Situps

Facebook privacy tips: 9 setting to check now

Nutrition density challenge: fruit vs. beef liver

This dude is awesome. Check out the one titles “Slate magazine defines crossfit” also.

How have I not heard of this site before. Bad ass of the week