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

Posts tagged “jerk

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

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 05.28.2013



Tuesday 5-28-13

EMOM 10min

Clean and Jerk @ 90%

* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to

Clean+Hang Clean+ Front Squat+ Jerk


AMRAP 12 Minutes

1,1… 2,2… 3,3…

Burpee Box Jump 24/20

KB Swing 70/53

“I have not failed. I’ve just found 10,000 ways that won’t work.”
Thomas A. Edison

Lipid Researcher, 98, Reports On the Dietary Causes of Heart Disease

seafood alfredo

RECIPE OF THE DAY: Seafood Alfredo

CFSR WOD 5.21.2013

5.15.13 Nutrition +630pm wade 007
Tuesday 5-21-13
Clean and Jerk
EMOM 10 min @ 85% of best (C+J)
“Fight Gone Worse”
3 Rounds for Reps
Thruster (45/33)
Double Under
KB Swing
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.

“The truth will set you free. But not until it is finished with you.”
― David Foster WallaceInfinite Jest

Bee Deaths Create Crisis for Crops


REICPE OF THE DAY: Dijon Crusted Pork Butt Roast

CFSR WOD 03.20.2013

Keegan during open 13.2

Keegan during open 13.2

Wednesday 3-20-13

EMOM for 7 Min
Max Effort Chin over Bar Hold
5 Muscle ups
5 Rounds:
1 min Clean and Jerk (135/95)
1 min Rest
1 min Double Unders
1 min Rest
“It’s being here now that’s important. There’s no past and there’s no future. Time is a very misleading thing. All there is ever, is the now. We can gain experience from the past, but we can’t relive it; and we can hope for the future, but we don’t know if there is one.” 
― George Harrison

Why You Should Take the Easy Way Out

creamy chicken verde bake

CFSR WOD 1.17.2013

Shelli and Candy are CrossFit!  These two exemplify community camaraderie hard work dedication and perseverance.  They overcome obstacles to their performance and continue forward.  I thank you both, You inspire me!

Shelli and Candy are CrossFit! These two exemplify community, camaraderie, hard work, dedication and perseverance. They overcome obstacles to their performance and continue forward. I thank you both. You inspire me!

Thursday 1/17/2013

Part A

Establish 1rep max Clean (Any style, Full clean is recommended)

Part B

15 C2B Pull-ups

50 Jumping Lunges

30 Wall Balls 20/14#

12 C2B Pull-ups

40 Jumping Lunges

20 Wall Balls 20/14#

9 C2B Pull-ups

30 Jumping Lunges

10 Wall Balls 20/14#



15 X 200

Rest 1 minute rest between

Focus on relaxed speed.

Why Compete in the Open?

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”

Charles R. Swindoll quotes (American Writer and Clergyman, b.1934)

RECIPE OF THE DAY:  Egg Drop Soup with Chicken

Is the Calamari you are eating sliced pig rectum?

US Olympic Coach explains Clean and Jerk

US Olympic coach explains Snatch