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Posts tagged “Recreation

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 3.27.2013

Denise congratulates Maryam on open 13.3

Maryam after open 13.3

Easter Sunday we will be doing  Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten!  Meat and drinks provided, bringing food for potluck is encouraged! 

Let us know if you will need to be judged on a different day.

Open 13.4 to be announced at 5pm today 


For Time:
800m Row
(Rest as long as needed)
 800m Run
*If you are choosing the (Row/Row or Run/Run option) attempt to set a PR pace, rest as needed then attempt to match or beat that PR Pace
3 x 10 GHD Sit Up
3 x 10 Ring Dips

“Do not pray for an easy life, pray for the strength to endure a difficult one” Bruce Lee

veggie egg scramble


CrossFit Games Update Show

CFSR WOD 03.18.2013


Karen, Lili, Maryam, Carolina, Shannon & Tearna.

Thank you!! To everyone who came out to compete in or cheer for the Open workout 13.2  Sunday. I love hanging out with all of you!

 Well, that that was an easy one!  Riiight!!  Bodies writhing on the floor in pain.  Breathing like guppies pulled from the water…Keep up the good work my friends!  Now we wait for Wednesday’s announcement of  workout 13.3!  What kind of fun will be in store for us next?

Monday 3/18/2013

Clean and Jerk


2 rounds for time:

800 m run

30  pull ups

30 hand release push ups

“I have about concluded that wealth is a state of mind, and that anyone can acquire a wealthy state of mind by thinking rich thoughts.” Andrew Young

7 Worst Foods For Your Teeth

better than roasted nuts

RECIPE OF THE DAY:  Grain Free Carob Chip Super Food Bars

How to Pass a Car in a Subaru

CFSR WOD 1.30.2013


Wednesday 1/30/2013

Take 20min to work on double unders and deficit HSPU

4 Rounds for time:
Run 200m
10 T2B
20 KB snatches (10R 10L)
10 Hand Release Push up
Run 200m
Rest 1:1
10 Burpee penalty for any round that is +/- 5 seconds off of your first round

“Dream as if you’ll live forever, live as if you’ll die today.” James Dean

You’ve probably seen it a few times like I have – but – this shit gets my blood pumping.

[youtube http://www.youtube.com/watch?v=Veg63B8ofnQ]

Oops, I meant this one 🙂

[youtube http://www.youtube.com/watch?v=TWfph3iNC-k]

CFSR WOD 1.10.2013


Thursday 1/10/2013

Thursday 1-10-13
Part A
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
Part B
For time.
30 T2B
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
4 x 800 m
75 %, 85%, 95%, 100% effort
“It ain’t about how hard you can hit it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.” 
Stallone as Rocky Balboa

CFSR WOD 12.16.2012

Steve on Ring Dips

Sunday 12/16/12

3 rounds:

Each round for time:

400 m run


500 m row

If time difference greater than +/- 6 seconds per round; 10 burpee penalty

“We have to dare to be ourselves, however frightening or strange that self may prove to be.” 
― May Sarton

“Nothing, Everything, Anything, Something: If you have nothing, then you have everything, because you have the freedom to do anything, without the fear of losing something.” 
― Jarod Kintz

Salmon Picatta

served on

Butternut Squash Risotto

Agave Nectar good or bad?