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

Posts tagged “mobility

CFSR 4.3.2017

Image may contain: 4 people, people smiling

 Register TODAY for the Summer Lurong Challenge!

click HERE

CFSR 9.20.2016

Making it fun!  Teamwork, fitness, results, community, Good times!


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 7/23/16


Lemon Basil Seared Scallop Pasta


WOD 7/1/16


Wild mushroom soup

Wild Mushroom Soup

CFSR WOD 4.26.2014


4-22-2014 006

 POSE RUNNING CLINIC IS TOMORROW!  10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!


“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”

Warm Up – 2 Rounds

Run 200 Meters

10 Wall Balls

10 Burpees

Conditioning – 2 x 5 Min AMRAP (3 minute break)

5 Shoulder to Overhead 115/75

10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35

15 Double Unders

Post Conditioning – 2 x 500 Meter Row – rest as needed


Mobility WOD 315 – The Great New Shoulder Fix



CFSR WOD 11.28.13

1 WOD today – 9 :00 am!


Teams of 2

3 Rounds + Buy Out  for time

Turkey Run – around building carry a Medicine Ball

Waiters Walk – around building carry a Plate Overhead in one hand

Lift the Goblet – 30 goblet squats + 30 air squats – partners squat in unison, one has the kettlebell

Celebrate your Team – 20 High Five Push Ups – Partners high five from plank at top of each push up

Extra Indulgence – 10 Partner Burpees

-Buy out- you only “pay the price” once

 Pay the Price – 100 Abmat Sit Ups / Plank – partner must be holding plank for sit ups to count

Each team will have a medicine ball, a barbell plate, a kettlebell and an abmat teammates stay together throughout the workout trading the load as needed.   Use load to balance pace of teammates to get best overall time.

Happy Thanksgiving to you and your family!

“I awoke this morning with devout thanksgiving for my friends, the old and the new.” 
― Ralph Waldo Emerson

Mobility WOD 164