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

Posts tagged “san rmaon

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

Sorry not yet

The gang after the 24th hour. Good work guys!

5 rounds for time:
5 squat cleans (155/105)
25 Pushups

Top 10 low carb headlines of 2010

Another quality Wade Lee production.

Sorry but the new pullup structure is not up and runing just quite yet, it should be good to go in another day or so ūüė¶



Happy New Year!!!!

Happy New year!!! Be safe out there.

Saturday 1/1/11
for time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Coaches corner: You can break up the sets in any manner you like. 20 sets of 5 pullups 10 pushups and 15 squats is a good one. If your feeling really frisky wear a 20# vest. Half murph options are available for newer members.

Please try to get to class on time. Work out will start no later then 15 minutes after class starts, and im giving it a 1 hour cutoff

50 most viral posts of 2010. My opinion the best at # 45 38 35 34 22 15 and 8. 22 is by far the best

1/3 of 9 month olds already obese or overweight

Hangover myths exposed

Jay, “Fitness 19”, posted a video of him working out at fitness 19 yesterday in the comment section. Im workout out at the wrong gym.


Class tomorrow at 9 and 10 am only. Murph is a great way to nurse a hang over


Are you looking at this at work?

Picking up the good habits early

Tuesday 12/7/10
Push jerk
As many rounds possible in 10 min of:
5 Handstand pushups
10 KB/DB snatches (55/35) (5 each arm)
10 Push press (115/80)

The inanity of overeating

Report questions need for 2 dietary supplements

Holiday party Friday!


push it real good

Thursday 8/12/10

Remember this from the infamous world pushup record video. Im gonna get one

Establish a 5 rep max weighted pushup
3 rounds
1 min max reps box jumps
Rest 30 seconds
1 min max reps burpees
Rest 30 seconds
1 min max reps double unders
Rest 30 seconds

Coaches corner: Weight will be added to back for the weighted push ups. From here on out the sub for double unders will be 1:1 tuck jumps and single unders.

Wheat hip

Better athletes sweat more

Since my iphone decided to stop letting pandora play, I realized today that we DESPERATELY need some new toons for the gym. If you have any songs, playlists or cds that pump you up to workout please let me know. Feel free to bring in any CDs or your ipods. The only rules are not too many F bombs, no country, and ABSOLUTELY NO techno.

Did you know there is a crossfit football, bet you didnt. You have actually done some of there workouts. Check out what goes on around a CF football cert.

Ive got bad news and good news. The bad first, this upcoming monday I will not be at the gym. I am visiting my old stomping grounds for the weekend. The good news is that Travis  has graciously agreed to cover my classes for me. I hope you morning peeps are as nice to him as you are to me. I will be back on tuesday.

June PRs

Friday 7/2/10

June PRs. Keep it up!

Weighted pullup
4 rounds for time:
Run 400
7 Power snatch (135/95)
7 Overhead squats (135/95)

WOD Demo with Chris Spealler – video [wmv] [mov] Body weight master

Does it matter how Grok slept?

Anyone interested in doing this? Walnut festival run for education. Sunday Sept 12th