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

Posts tagged “Breast

CFSR WOD 11.15.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.


Is a paleo treat really paleo?

CFSR WOD 10.31.2013


Thursday – Happy Halloween

Costumes encouraged!

Warm Up:

5min AMRAP
10 Sit Ups
10 Push Ups
10 Air Squats


3×10 Pendlay Row
3×10 Face Pulls —->(Good luck finding this one on youtube haha it will be demonstrated in class, I can assure you whatever you are imagniing is probably way worse then the actual movement)

4 rounds for total working time of:

30 KB Swings 53/35
15 Burpees
40 Double-Unders

Rest 1:1

“The farther we’ve gotten from the magic and mystery of our past, the more we’ve come to need Halloween.
October Dreams: A celebration of Halloween”
― Paula Curan

Mobility WOD – Pumpkin Patch


CFSR WOD 10.29.2013



Warm Up:

3rounds of:
10 Box step ups
10 Kettle Swings
10 Squats


5 x 5 Stiff Leg Snatch Grip Deadlifts


3 rounds for time of:

15 Toes 2 Bar
9 Front Squats 95/65
15 Burpees

“Competition is a rude yet effective motivation.”
― Toba BetaMaster of Stupidity

Mobility WOD 139


Rich Benefits of eating Chocolate

CFSR WOD 10.26.2013




EVENT is 10:00 am – 1:00pm

Regular classes are rescheduled.  Show up between 10 am and 1 pm to workout.

“Amazing Grace” = (Grace with a cause)

30 Clean and Jerks for time  135/95

Rx and scaled versions available

Anyone can participate

Donations to Barbells for Boobs are encouraged.

Halloween costumes and/or Pink Attire is also encouraged.

Even if you’re not signed up for the fundraiser, come on in, get

your GRACE on and have a great time with your CrossFit San

Ramon Family!

Food and drinks available for donations to cause.   


“If you’re not gonna go all the way, why go at all?” 

― Joe Namath

Mobility WOD about Barbells for Boobs


At the end of the day why are we here if not to help one another?  Today we pause for a moment to help friends in need.  Friends? Yes I believe as soon as we reach across to save someone the bond of friendship is there in the giving and receiving of a gift.  Even if it is never recognized as such we still have improved the world for someone in need and their loved ones.  This charity supports Mammograms in Action.  They assist in making tests for early detection of breast cancer available to those in need.  Early detection is key as other programs are available once cancer is detected.  Early detection saves lives.  Be a part of our celebration of friends we may never meet.

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