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Posts tagged “POSE Method of Running

CFSR 5.22.17

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“Don’t be afraid of failure. This is the way to succeed.” – Lebron James


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

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GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH

Grilled Romaine Hearts with Bacon & Celery Salt Ranch


CFSR WOD 10.20.2013

October 2013 008

Sunday

Warm Up:

Partner medicine ball throws

Conditioning:

For time:

200 Meter run Med ball overhead 20/14

15 Box Jump up and over 24/20 (both feet must touch top)

100 Meter Waiters Walk each hand 45/25

15 Box  Jump 24/20 (Games Standard)

4 Rope Climbs

15 Box  Jump 24/20 (Games Standard)

100 Meter Waiters Walk each hand 45/25

15 Box Jump up and over 24/20

200 Meter run Med ball overhead 20/14

“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.”
― Maya Angelou

Mobility WOD 131

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CFSR WOD 9.13.2013

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Friday

*In teams of two complete:

100 Kettlebell Swings 53/35

50 Burpees

30 Toes to Bar

10 Snatches (any style) 155/105#

30 Toes to Bar

50 Burpees

100 Partner Wall Balls 20/14#

For time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

“Friendship is everything. Friendship is more than talent. It is more than the government. It is almost the equal of family.- Don Corleone”
― Mario Puzo, The Godfather

Mobility WOD 94

http://nomnompaleo.com/post/7758558628/guacamole

The Battle Against Fluoridation


CFSR WOD 9.12.2013

Photo Aug 24, 8 49 57 AM

Thursday

Tabata

Flutter kicks

Strength: Front Squat

3×3 @80%

Pendlay Row

3×10

Conditioning:

Against a 10min clock

50 Burpees

100 Air Squats

ME wall sit

Score = your Burpees + Air Squats time  –  Max Effort Wall Sit time

(Wall sit will only count to the 10 minute time limit)

“Plant seeds of happiness, hope, success, and love; it will all come back to you in abundance. This is the law of nature.”
― Steve Maraboli, Unapologetically You: Reflections on Life and the Human Experience

Mobility WOD 93

http://nomnompaleo.com/post/3440821852/simple-crab-salad

PROBIOTICS  LINKED TO REDUCED RISK of ALLERGIES, PSORIASIS, COLITIS, PERIODONTAL DISEASE & MORE 


CFSR WOD 02.23.2013

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Grant and Wade

7:30 am Saturday class cancelled

Saturday 2/23/2013

Open 11.1 (the first WOD of the 2011 Open)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)

Endurance

3 x 1 mile TT flat

3 min rest

“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.” Albert Pike

Biotech Industry Ups Propaganda Efforts with Undercover Ambassadors?

RECIPE OF THE DAY: Baba Ghanoush (Eggplant)