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

Posts tagged “girl

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

Wheat is murder

Mass medball cleans with the 6:30 class

Friday 9/3/10

5 rounds for time:
Run 800
30 Kb swings (70/53)
30 Pullups

14 sweet facts about sugar.

Great post on wheat. Long but well worth the read, lots of data. The china study, wheat, and heart disease.

As we all know Crossfit is a very effective program, but you cant get the full benefit of crossfit workouts without proper nutritino.  That being said, we are only with you for 1 hour out of the day. For that hour you dont really have a choice on what you are doing. We tell you the warm up tell you the WOD and you do it. After that you go home and we dont see you again for another 23 hours. During that 23 hours we  have no control on what you do, aka what you put in your mouth, sure we make suggestions and try to point you in the right direction but ultimately its up too you. Lets try to make some good decisions, have a sitdown and talk with us if you need some help.

Put this up a while ago but thought its good to repost every once in a while.


Wednesday 8/11/10

Scott sets a big PR and joins the 300lb deadlift club!

Pyramid double Helen
For time:
Run 1200 meters
63 Kettlebell swings (53/36)
36 Pull-ups
Run 800 meters
42 Kettlebell swings (53/36)
24 Pull-ups
Run 400 meters
21 Kettlebell swings (53/36)
12 Pull-ups

Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games – video [wmv] [mov]

Female infants growing breasts. Disaster from hormones in milk

Why barefoot is best for children

Life is not a spectator sport.

You may have seen this guy walking around the gym, be sure to ask him where to get the best price on old spice stuff.

Whats your excuse

Thursday 8/5/10

DO NOT mess with Naomi in her new MMA fight shirt. She may throw a barbell dart at you.....

Shoulder Press
by Dre
for time
40 burpees
50 situps
50 pushups
50 wall ball (20/14)
50 box jumps (24/20)
40 burpees

Lots of good reading today

Obesity rates keep rising

Meat based diet made us smarter

Under pressure: the search for a stress vaccine

I have put this video up a while ago but I saw it again today and decided to put it up again. Im too tired/sore/busy/whatever to workout today……

Question of the day. Does anybody not like the content posted on the website?

Back to Business

Tuesday 7/20/10

The word brutal does not do this event justice.

5 rounds each for time of:
20 Pullups
30 Pushups
40 Situps
50 Air squats
Rest presicely 3 minutes in between each round.

Coaches corner: Your time is the total time it takes you to complete the workout including the rest breaks. The clock will continue to run throughout the whole workout so note the time when you are finished with a round and start the next round 3 minutes after.

Sorry for the website the past couple days. The iphone battery is not as good as it used to be and a lack of computer access made it hard. Thanks to my mom and my best looking friend Tom for helping me do it over the phone. Im back now and have some good stuff for the site.

The crossfit games this past weekend were truly amazing. If you were not one of the few people that either watched if or were there in person I really hope you go on the website and check out the archives of the event, especially the last individual event. All the athletes put everything they had on the table and it showed. Congrats to all the winners and anyone who competed.

Our photo and video editing master, Wade L, made another awesome video for you guys. Its of our firefighting duo Brian C and Wade T at the fire fighter olympics at Crossfit Santa Clara this past week. Once again great work Wade. Great work by the guys in the video as well, those were tough workouts.

Memorize this there will be a quiz tomorrow. The periodic table of meat!


July 10th 4pm

Monday 6/28/10

Shane Hamman is a strong man

Split Jerk
by: Shana J
120 Burpees
30 Burpee box jumps (24/20)

This one is for all of you Biggest Loser fans.

What are your thoughts on this video?

A vegetable oil for the future?

Dont forget the bbq coming up on the Saturday the 10th. Im thinking 4pm start time and hang out as long as everyone wants too. Its going to be potluck style so bring something good. We will provide some stuff and if you have anything special you want to throw on the grill be sure to bring it along. Bring the whole gang, it should be fun.

Do you ever wonder how your stats stack up to the people who made it to the crossfit games? Check this link out.