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


CFSR WOD 4.27.2013

4.4.2014 open 13.5 019

Saturday 4-27-13

 A Double Dose of Girls

“Man may have discovered fire, but women discovered how to play with it.” 
― Candace BushnellSex and the City

Abmat Sit-ups



for time:

1000 m Row

50 Thrusters 45/33

30 Pull Ups

Get Your Tickets to CrossFit Regionals


May 24 – 26 from 8 am to 7 pm 
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
OMG I think I’m in love with Paleo Girl!
Why have I not seen these before?

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?

Eat meat….that is all

Happy 1 yr. anniversary too by far our most consistant member, Brian B. His performace and flexibility have come a looooong way through the hard works hes put in every day over the past year

Tuesday 5/10/11
for time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Coaches corner: Complete all 100 of one exercise before going to the next. If you feel frisky strap on the 20# vest

Paleo diet much better for diabetics then conventions ‘diabetes diet’

Do you live in a food desert?

The vegetarian myth

The  body weight master



Its only 2 things…………

Sarahs paleo greatness fueled Dave through the power snatch burpee wod last week

Thursday 5/6/11
Shoulder press
Thruster (95/65)

Americans eat 22 teaspoons of sugar a day. Understatement of the year “For those watching their weight or monitoring their glucose levels, trying to limit sugar consumption will be beneficial.”

The biggest myths about “natural” meat busted

I choose this one because of the tips they give, I swear……..

Meat shower

Tim puts in a solid score for WOD #3 and is holding strong in the masters division

Tuesday 3/12/11
As many rounds possible in 20 min:
Run 400m
Max reps pullups

Low fat diets can INCREASE the risk of heart disease

Ass measurements and grunting

 Should there be a fat tax


Dont think I really need to say anything on this one

Dont give up

Medium Dan shows off his old shirt he used to wear 100+ LBs ago. Keep it up Dan!!!!

Thursday 3/31/11
Hang power snatch
Double unders

Do you have facebook depression?

F.D.A. to consider warnings for artificial food colorings 

Ewwwwwwwww. Veggie burgers so good, the only thing missing is meat

Dont really need to say much for this video

WOD 2 of the CF open was announced last night. It is:

AMRAP 15 min:
9 Deadlifts (155/100)…..
12 Pushups w/ release
15 Box jumps (24/20)

Remember we will be running heats on Saturday at 10am and Sunday at 1pm. If those do not work for you and you need to do it either tomorrow or Friday please try to do it during open gym time or get someone to judge you during class but only if it doesnt not disrupt the rest of the class.

Anyone looking for a SUUUUUPER cheat price on some lifting shoes check out this link. They may look silly but they really help.

forging elite air travel with Richard Simmons

Welcome to the gun show featuring Wade Lee

Wednesday 3/30/11
For time:
Run 4oom
21 Thrusters (95/65)
21 Pullups
21 KB swings (53/35)
12 Pullups
15 Thrusters (95/65)
15 Pullups
21 KB swings (53/35)
12 Pullups
Run 400m
9 Thrusters (95/65)
9 Pullups
21 KB swigs (53/35)
12 Pullups

Teens who lose weight with surgery also lose bone density

Walnut may be top nut for heart

Dont know why but I feel like I need to share this