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

Posts tagged “group exercise

CFSR 08.07.2017

Image may contain: 3 people

“You’ve got what it takes to get the job done”

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 07.17.2013

Maryam on "just the tip" Tough Mudder

Maryam on “just the tip” Tough Mudder

Wednesday 6-10-13

Clean Grip Dead Lift


Back Squat



AMRAP 10min

5 Wall Balls


1 Clean (225/155)

““Success comes in cans; failure in can’ts”

Mobility WOD 38

Do Milk and Sugar Cause Acne

A Summer Salad from Paris #SundaySupper

RECIPE OF THE DAY: Summer Salad from Paris

Become superhuman

My pops, the man responsible for lots of construction at the gym, is honored with the first official pullup on the new rig. Box under his feet not shown

4 rounds for time:
Run 400
15 Box overs (24/20)
20 KB swings(53/36)
25 Pullups

coaches corner: To complete a box over you must jump completely over the box without touching the top

I never knew women loved salad so much.

Check it out. $250 thousand to the fittest man and women at the 2011 games. Tickets go on sale Feb 1st. Who wants to go, it was lots of fun last year.

Pretty good video, a little long but a good watch. I don’t know if I want to be around in 2880 to find out what that end part is all about.

Awesome article and not just because there is a picture of batman. Not only for guys, girls can take from this as well. Becoming superhuman in 2011


You have a very nice posterior chain

Do you ever wonder why Breanna and Jerry are so good at the workouts? This is what they do at home....

“The bear”

5 sets for max weight
1 set=7 cycles of:
Power Clean
Front squat
Push press
Back squat
Push press

Coaches corner: The goal of this workout is to finish all 7 rounds of the complex with the heaviest weight possible. To complete 1 set you must perform 7 rounds of the complex without resting the bar on the ground. The only touch allowed is when you come down from the push press into the power clean. Re gripping while the bar is on the ground means the set is over. Take as long of rest breaks in between sets as needed.

15 ways to beat stress

How to optimize posterior chain power: glute activation

Awesome find by Brian B. 2 crossfitters 1 chalkbucket is still the best but this one is up there. If you have never seen Zumba look it up on youtube. Its very entertaining to watch.

Gym reminders:

New years eve gym closes at 5pm

New years day 9 and 10am classes only

Butchers lab challenge may be changed from friday night to saturday night. Stay posted


Tuesday 8/10/10

Ryan pounds out some super fast box jumps

As many rounds possible in 10 min of:
100 ft walking lunges
100 ft bear crawl

Wade finds another gem. Genetically modified plants on the loose and spreading.

 Research calls into question ‘toning shoe’ benefits

Please watch this video. Very inspiring stuff.

G7 Stories – Veronica Garza from G7 Athletics on Vimeo.

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.