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

Nutrition Articles

WOD 5.23.16 CFSR

Mushroom and Spinach Quiche


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)


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)

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



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.