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

Posts tagged “stretching

CFSR 4.22.17

Image may contain: 1 person, smiling

“It always seems impossible until it is done.” -Nelson Mandela 

CFSR 10.8.2016

This lil cutie is ready!!


8:00-10:30am today is GRACE – Barbells for Boobs event.  Can’t wait to see all of you and your families!


8.23.2016 CFSR


 Who’s signed up for the Lurong Challenge?  It’s going to be EPIC!



CFSR WOD 11.28.13

1 WOD today – 9 :00 am!


Teams of 2

3 Rounds + Buy Out  for time

Turkey Run – around building carry a Medicine Ball

Waiters Walk – around building carry a Plate Overhead in one hand

Lift the Goblet – 30 goblet squats + 30 air squats – partners squat in unison, one has the kettlebell

Celebrate your Team – 20 High Five Push Ups – Partners high five from plank at top of each push up

Extra Indulgence – 10 Partner Burpees

-Buy out- you only “pay the price” once

 Pay the Price – 100 Abmat Sit Ups / Plank – partner must be holding plank for sit ups to count

Each team will have a medicine ball, a barbell plate, a kettlebell and an abmat teammates stay together throughout the workout trading the load as needed.   Use load to balance pace of teammates to get best overall time.

Happy Thanksgiving to you and your family!

“I awoke this morning with devout thanksgiving for my friends, the old and the new.” 
― Ralph Waldo Emerson

Mobility WOD 164



CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage

Does any else not like when people say carbs instead of carbohydates

My thoughts exactly Dre

Sunday 3/13/11

Rest day/ Mobility WOD

This is awesome. Bookmark it. Robb Wolf giving a Paleo presentation at my old stomping grounds, Chico State. Awesome find Brian

Is Gary Taubes Americas most controversial nutrition diet.

Robb Wolf paleo meal generator

I love how they show a step class when they talk about exercise.

FYI. Anyone wanting to compete in the crossfit open needs to sign up BEFORE THIS TUESDAY. We will be doing the workouts on saturdays. More details when I know how many actually sign up. I know only 3 have signed up so far….

In case your interested.

my name is Keira,   I run a small business cooking and delivering home cooked, organic meals to busy families in the East Bay.  I’ve recently added a “Paleo” menu to be delivered on Mondays! I thought that this might interest some of you as I know everyone is trying to eat healthy and it can be difficult to cook for yourselves and your families…. everyday.
How it works:
I send out an email to anyone that is interested on the Friday before the upcoming Monday.  In the email I state what the meal for that Monday will be.  If you are interested you can shoot me an email or call me before Monday morning too place your order.  The meals are cooked on that day and I usually deliver by 4:00 or 5:00.  If you are not home (most people aren’t) I leave the meal on the front or back porch.  Some people leave a check hidden somewhere or mail me a check when they place their order.  I deliver the dinners in reusable containers.  If you order on a regular basis then I will pick up the container the next time I drop off.  if not, then I don’t worry about getting the container back.
The fee is $40.00 for a family of four, $10.00 per serving.  I prefer to deliver servings of two or more (preferably four) anything below that is not profitable for me after delivery.  If you want more I can do that!
The menu will be strictly Paleo!
I take requests!
Keira Floersch



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