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

Posts tagged “hero

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

pullups are weak, lat pulldowns are better

Nik busts out an impressive pistol jump. Thats higher then most peoples regular box jump!

Saturday 9/10/11
3 rounds for time:
20 L pullups
30 Toes 2 bar
40 burpees
Run 800m

Periodizaion, burnout, and balance

Working on a dream

What does it mean to RX

Dude, bro, dude

If you can see Chuck Norris, he can see you. If you cant see Chuck Norris, you may be only seconds away from death


Yes this is the right website.

Brian where did you get that sweet skins sock from?

 Tuesday 10/26/10
As many rounds possible in 20 min of:
10 Push press (115/85)
10 Kb swings (53/36)
10 Box jumps (24/20)

Marathons damage hearts of less fit runners

What really good crossfit people do when they get together.

You may have noticed that I change up the website a bit. It may notice some wierd things going on the next couple of days so bear with me. Any feedback to what you think is welcome. My hat goes off to anyone who works with computers for a living. This stuff is a PAIN IN THE ASS!!

Overuse injuries to the lowback from running

Lifestyle factors of lumbar disc disease

Chicken Mcnastys

Monday 10/4/10

Good job gentlemen

for time
21 Overhead squats (95/65)
42 Pullups
15 Overhead squats (95/65)
30 Pullups
9 Overhead squats (95/65)
18 Pullups

Growing meat without animals

Chicken mcnuggets contain disturbing additives.

For those of you with little crossfitters all crossfit kids clothes are on a big sale so stock up.

Youtube classic


Saturday 9/11/10

Dre gets ready to KILL IT with a great racked position

5 rounds for time:
15 Deadlifts (225/155)
20 Box jumps (24/20)
25 Pullups

“Personal trainers dont be douche bags”. Thats hard for a lot of them trust me.

Most americans skip fruit and veggies.

Bookmark this page. Hopefully you guys are ditching the unhealthy crap that usually sits in your fridge and cupboards…. This little guide is usefull when figuring out what to fill them back up with.

Stolen from CF East Bay. Whats cooler then parkour? Cats doing parkout thats what. This ones for you Carol.

Thank you to everyone who has agreed to do a testamonial for us. Casey will be here on monday to ask you some questions in the office. It should only take a couple minutes and we can do it after the workout or before the warm up its up to you. Thanks again guys.

What is crossfit?……….Oh so its like circuit training and P90X

Saturday 7/24/10

Hanging out on the pullup bars with some rowdy firefighters

5 sets
Max reps dead hang pullups
Handstand Pushups
Ring Dips

J.T. (Annie) [wmv][mov]

You can call me the youtube master. Do you know anybody like the first guy in the video?

What is crossfit? Good question, ask 100 crossfitters what is crossfit and you will get 100 different answers. I have to answer that question almost everyday and I have still not found a solid answer to give people. How do you explain crossfit to people when they ask you “what is crossfit and why the hell do you keep talking about it all day?”

Low cholesterol levels associated with depression and other mental health issues.