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

Posts tagged “crossfit workout

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

Drink it up

Average time spent taping 20 minutes. Average time tape lasts in a WOD before its ripped off 3.57 minutes…….

Friday 2/4/11
5 Rope climbs
15 Dumbell hang squat clean (55/35)
25 Row for calories
35 KB swings (70/53)
45 Box Jumps (30/24)
55 Hip extension
65 Overhead squats (45/33)

coaches corner: Idealy we will do this in order but depending on class size we may stagger this a bit

More bone less fat

Throwdown series. I expect anyone who is thinking about competing in crossfit to do this. Check it out.

For all you wanting to be Paleo and have a couple drinks.





rest up

You write the caption

Sunday 12/5/10

Rest day/ Mobility WOD

I still dont like it. Cloned cattle meat likely safe

How to push past the pain as champions do

Holiday party next Friday. Be there or be square!!!


Dre shows us how to do an excelent head stand.

Monday 11/22/10

5 rounds for time:
Run 400
15 Hang power snatch (95/65)

Food seems tastier when its hard to get

Bone density enhanced by weight training

Weight training for veteran athletes

Tomorrows warmup


Thanksgiving day 9:30am class only

Black Friday 9:30 10:30 and 12 class only. Open gym 1-3.

Squat or go home


Whats there secret you ask…….spinach…..

Wednesday 11/10/10

Back Squat
for time:
50-40-30-20-10 Situps
25-20-15-10-5 Knees to elbows

Great post everyone please read it. Long hard road out of hell or why a fat girl went primal.

Study adds data the veggies reduce cancer risk

Scientists may have discovered a cure for the common cold

This is one explosive dude.

you vs. excuses


Dre and Christy D, part of the badasses from the 9:30 crew

Friday 11/5/10

As many rounds possible in 20 min:
5 chest to bar pullups
10 pushups
15 squats
*at the top of every 2 min complete 7 deadlifts (275/195) and continue your round where you left off

Meaty fad diet goes back to stone age. I think the pres should get a new trainer.

Veeeeeeery interesting article. Neanderthals sex life. Im gonna give Wade all the credit on this one


I heard the president and first lady are on the taco bell drive through diet.


Friday 9/4/09

That’s Wade in the suit – Wade, we’re expecting that to be your costume at our Halloween Challenge.

Friday 9/4 WOD “Chipping In”

Run New 2.5K
followed by 2 rounds of
20 Walking Lunge
20 Wall Ball
20 Box Jump
20 Push Up
20 Kettlebell Swing
20 Sit Up
20 Knees to Elbows

Note: Labor Day (Monday) shortened schedule.  Class will run at 5:30am, 9:00am and 6:30pm. 

Also: As of Tuesday we have a new class M-F schedule: 5:30am, 9:30am, 10:30am, 12:00pm, 6:30pm.  We expect to be adding M-F 6:30pm before the end of this month and probaly some 6:30am.  Stay tuned.

Coaches Corner: Another one of Tim’s inventions. When I asked Tim for wanted to tell you about this workout he said, “I’m sorry” and laughed. Then he said, “Run fast, and hang on.”  I think we should have a game day where we all pick one exercise that Tim has to do and then add them all together and watch him suffer and laugh..what do you say? Seriously though, you may like watching theres:  Knees to Elbows Demo…[mov][wmv], Wall Ball… [wmv],  Wall Ball/Karen…[mov][wmv], Walking Lunges…[wmv][mov].  and this for fun – AFT’s Got Bounce…[wmv][mov].

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I’ll let you in on a little secret…It’s not hard to get and stay fit. It’s not about hard work and deprivation. It’s all about boundaries. Let me explain…(click to continue reading)