Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
Reps of Double-unders + Sit-ups
1 Power Cleans 135/95#
2 Power Cleans 135/95#
3 Power Cleans 135/95#
4 Power Cleans 135/95#
5 Power Cleans 135/95#
10 Power Cleans 135/95#
“A fit, healthy body—that is the best fashion statement”
― Jess C. Scott
Mobility WOD 140
BARBELLS FOR BOOBS EVENT!
EVENT is 10:00 am – 1:00pm
Regular classes are rescheduled. Show up between 10 am and 1 pm to workout.
“Amazing Grace” = (Grace with a cause)
30 Clean and Jerks for time 135/95
Rx and scaled versions available
Anyone can participate
Donations to Barbells for Boobs are encouraged.
Halloween costumes and/or Pink Attire is also encouraged.
Even if you’re not signed up for the fundraiser, come on in, get
your GRACE on and have a great time with your CrossFit San
Food and drinks available for donations to cause.
“If you’re not gonna go all the way, why go at all?”
― Joe Namath
Mobility WOD about Barbells for Boobs
At the end of the day why are we here if not to help one another? Today we pause for a moment to help friends in need. Friends? Yes I believe as soon as we reach across to save someone the bond of friendship is there in the giving and receiving of a gift. Even if it is never recognized as such we still have improved the world for someone in need and their loved ones. This charity supports Mammograms in Action. They assist in making tests for early detection of breast cancer available to those in need. Early detection is key as other programs are available once cancer is detected. Early detection saves lives. Be a part of our celebration of friends we may never meet.
Warm Up: Tabata Abs: weighted sit ups 35/15
Strength: Pendlay Row
Snatch Grip Deadlift
“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
― Marcus Aurelius, Meditations
Mobility WOD 85
Ashleigh gets inspired at Femme Fit Competition! Watch for CrossFit Kids at CrossFit San Ramon!!! Details coming soon!
Clean & Jerk Technique
Row 500 m
15 Clean and Jerk 155/115
Run 400 m
Max Front Squat 155/115
“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston Churchill
Mobility WOD 63
1 minute each on each side
Internal Hip Rotation Against Wall
Figure 4 on Lacrosse Ball
Hamstring Against Upright
Couch with Quad Focus
7-4-13 9:30 AM ONLY – OPEN GYM after WOD until…??? Noonish…
All other classes are cancelled for Independance Day
4th of July 2013
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead
Episode 25: Heel Cords of a Cheetah, Achilles Well Being