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

Posts tagged “san ramon gym

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

Too cool for school

Way too much coolness in this picture. Brian=cool shoes=cool shorts=cool red cap on barbell=cool and of course thrusters=cool

Thuesday 3/8/11
Weighted Deadhang pullup
As many rounds possible in 12 min:
7 Chest to bar pullups
14 Double unders
7 Burpee pullups
14 Double unders

Refining the omega-3 policy gap

Subway eat fresh…………

Technology is ruining our sleep

This is pretty sweet/ kinda scary at the same time. That 165lbs.

Congrats and happy birthday to Jayme who got her first pullup today on her birthday! Good job Jayme that 10:37 class is really paying off

For those that read the bottom. More on teams during the crossfit open

Great job team

Pregame prom photo at the Courage games….

Sunday 2/20/11
Rest day/ Mobility WOD

8 health reasons to have sex

hold steady…

Todays theme song at the courage games. Its almost a triple rainbow

Jerry, Jay 19, and myself repped CFSR well today at the Courage games. It was a cold wet day but we made the best of it and had a great time. The workouts were

1a. 1.3 mile trail run

1b. Ground to overhead progression of 155,165,175,185,195,205,215,and 225. 30 seconds to lift the bar. Every bar in which you do not complete adds 30 seconds to your run tim.

2. 10 KB swings 53#
40 Air squats
20 KB swings
30 pushups w/ hand releae
30 kb swings
20 burpees

3. 15 Deadlift 275#
10 Barrier jumps
30 double unders
40m overhead walking lunge
Carry 275# 20m
20 Deadlifts 225#
8 barrier jumps
30 double unders

Jerry and Jay 19 both rocked it for there first competition. Jerry came in first in the run by a lot and set a PR by 20 lbs in the clean and jerk. In the last workout he repped out 275 15 times and had a overall solid day earning him 14th place. Jay 19 also set a pr in the clean and jerk by lifting 215 and a pr in the power clean at 225. His crazy pushup strategy gave him a good time on the second wod and an overall solid day earned him 12th place. Breanna also did a great job as team mom and took lots of pictures. Overall it was a great day for crossfit sr. Good job guys, im very proud!!!

Burpees and thrusters a match made in heaven

Gourmet sunday in full effect. Paleo chicken sandwich with taro root chips AKA the best lunch ever created

Monday 1/31/11
Every min on the min for 20 min:
5 Burpees
Max reps thrusters (135/95)

coaches corner: Scored on the total # of thrusters completed at the end of 20 min. To complete this WOD as RX you must complete at least 1 thruster per minute.

Blueberries faked in cereals, muffins, bagels and other food products.

My sister told me of this a month or so ago and wanted me to put it up to try and convince the ladies to turn paleo. Megan Fox is paleo

Dinner fail

This is awesome

Dont be lazy

Once again the 9:30 class makes for some interesting pictures

Sunday 1/23/11

Rest day/ Mobility WOD

A big breakfast may mean a big weight gain

Good stuff. Worth the 14 min

Gluten causing symptoms in people who don’t have Celiacs

This is very upsetting


Merry Christmas

Santa came by to get a WOD in but forgot his outfit. So if you see a naked fat man with a beard coming down your chimney don't be alarmed......

Saturday 12/25/10

for time:
Have a merry Christmas
at home WOD for the hardcore:
As many rounds possible in 25 min:
25 broad jumps
25 burpees
25 tuck jumps

3D body maps

My (nutritional) Christmas wish list

Mark from Marks Daily Apple gets an award, top 5 WORST  (most unhealthy) cook books of 2010. Are you freaking kidding me?!?!

Merry Christmas!!!!

Awesome WOD this morning. The end of the 9:30 class and the beginning of the 10:30 class set the record for the most people in the gym at 1 time. Sorry if it got a tat crazy at the beginning but everyone settle out nicely. I hope everyone has an awesome Christmas and relaxing weekend. Your an awesome community of people and today you proved it again.

Back to regular schedule on Monday. New years classes should look similar to normal but I will keep you all posted.