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

Posts tagged “plyometrics

CFSR 7.26.2018

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We may see the weekend approaching, but don’t slow down until you are DONE with the week!

CFSR 7.17.2018

Transformation Tuesday!

Push-Up your way through the week, you won’t regret it!

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Get it. Theres a dog

Denise definately has tickets to the gun show, and watch out for your leg if your not looking…

Saturday 4/16/11
5 rounds for time:
22 KB swings (70/53)
22 Box jumps (24/20)
Run 400m
22 Burpees
22 Wallaball shots (20/14)

Cave girl eats

Meat contaminated with resistand bacteria. More hope from the meat industry. Notice they used a picture of the meat department from Costco

Is sitting a lethal activity? Yes

This is a little crazy

Reminder for those of you who are doing the open, we are doing the WOD tomorrow at 10am and Sunday at 1pm. Let me know which one you will be attending.


Animal protein 4-8 times daily

Good thing they both laid out there outfits the night before! Insert rack joke here….

Saturday 3/5/11
As many rounds possible in 20 min of:
30 Box jumps (24/20)
20 Push press (115/75)
30 Pullups

7 high-tech tools for better primal living. The sleep cycle one looks really cool

Can you get hooked on diet soda?

Leatn it, love it. The swanson pyramid of greatness. “Animal protein 4-8 servings daily”


Saturday March 26th
The Plumbery
6694 Amador Plaza Rd # A
Dublin, CA 94568-2996
(925) 829-1234

It seems to be that everyone signed up wants to learn how to make dessert type things so this class will be all cookies and things of that nature. We will start by going over basic paleo principals and how to bake and so forth, then time to get to work. You will work in pairs or teams of 3 with each group making a different thing. The menu will consist of 6 different types of treats, so each person will go home with plenty of paleo desserts to chow down on!  Depenging on how this class goes she may offer another of more dinner or meal type dishes. Sarah says the supplies, her crazy ingredients, will cost about $50 a person, so the cost of the class will be $50. Any money left over she says will go toward snacks. She does not want money for herself but I am encouraging tips. People that give me money first will be put into the 4-6 class. Once that class is filled,12-15 people, I will start putting people into the 6-8pm class. All people wanting to do the class must get there money to me by the 19th. If there are any questions please contact me.

Remember a paleo treat is still a treat and should be treated as such. 6 dozen paleo cookies in a day will not help with the weight loss goal…

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


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