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

Posts tagged “Ring Dips

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 12.27.2013


Active Recovery: Row 1,000m
Tabata WOD: Bar Muscle Ups & Ring Dips
Try to maintain a 5-6 average every 20 seconds
Strength: Back Sqaut
5×6@70% (+20lbs)
Accessory: Death March 3 Sets of 10

“You have to expect things of yourself before you can do them.”

– Michael Jordan

Mobility WOD 191

Paleo Detox Cleanse Shake


About 1 serving of the Paleo Detox Shake

CFSR WOD 11.15.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.


Is a paleo treat really paleo?

CFSR WOD 10.8.2013

late september early october 2013 023

The apparition appeared in the photo above the skeleton.. we have a ghost!!


Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Strength: Dead Lift

60%  65% 75%_____70% 75% 80%


Conditioning: “Nasty Girls”

3 Rounds For time:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

“The biggest adventure you can ever take is to live the life of your dreams.” 
― Oprah Winfrey

Mobility WOD 119

Paleo Pastelon

CFSR WOD 07.09.2013



Tuesday 7-9-13

Tuesday 6-9

Snatch + Hang Snatch





Handstand Pushup

Ring Dip

Push Up

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
― H. Jackson Brown Jr.

Mobility WOD 30

part 1

part 2


CFSR WOD 2.17.2013


Sunday 2-17-13

15 Min AMRAP:
5 Power Snatches (95lb/65lbs)
10 Ring Dips
15 V-ups

“Make the most of yourself, for that is all there is of you.”

Ralph Waldo Emerson 


RECIPE OF THE DAY: Fritt for a King (Breakfast in Bed)

CFSR WOD 12.14.12

Josh and Jay in team wod

Friday 12/14/12


21-15-9 repetitions of:

Power Clean 135/95

Ring Dips

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” 
― Martin Luther King Jr.

7 Foods You Don’t Need to Buy Organic

Healthy Sauces, Dressings and Toppings