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

Posts tagged “San Ramon California

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 10.30.2013

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Wednesday

Warm Up

:Annie
5 rounds:
50-40-30-20-10
Reps of Double-unders + Sit-ups

Conditioning:

10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#

1 HSPU
10 Power Cleans 135/95#

“A fit, healthy body—that is the best fashion statement”
― Jess C. Scott

Mobility WOD 140

http://freerange-human.com/recipes/broiled-lobster-tails-in-herb-butter/

Exercise may help knee pain more than glucosamine and chondroitin.


CFSR WOD 10.26.2013

Saturday

BARBELLS FOR BOOBS EVENT!

AMAZING GRACE!

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

Ramon Family!

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

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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.


CFSR WOD 9.5.2013

Thursday

Warm Up: Tabata Abs: weighted sit ups 35/15

Strength: Pendlay Row

3×10

Snatch Grip Deadlift

5×5

Conditioning:

“FRAN”

21-15-9

Thrusters 95/65

Pull Ups

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
― Marcus Aurelius, Meditations

Mobility WOD 85

http://nomnompaleo.com/post/3717320625/cheesy-n-beefy-mini-frittata-muffins


CFSR WOD 8.11.13

Ashleigh running

Ashleigh gets inspired at Femme Fit Competition!  Watch for CrossFit Kids at CrossFit San Ramon!!!  Details coming soon!

Sunday 8-11-13

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


CFSR WOD 07.04.2013

 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

“31 Heroes”

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