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

Posts tagged “tabata

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Tabata rowing or bike

-shoulder mobility

2 rounds

10 twisted scorpoin stretch

10 band pull aparts

20 leg clamps (ea. side)

Snatch complex (5×1 @ 90% of last weeks heaviest set)

Power snatch+ Snatch balance+ overhead squat

Metcon (Weight)

10 Minute EMOM

-3 power cleans
-NOT touch and go

-increasing weight

Accessory Work

3 rounds

16 dumb bell walking lunges ( must be in front rack position)

20 alternating bicep curls

12 ghd sit ups


CFSR 9.15.2016

We wanted to give a big WELCOME to CFSR’s newest members:
Brandy D.
Molly D (xfit kids)
Jaiza V – spending a month with us from Puerto Rico
Matt F.
Welcome to the family!

http://www.mylivingnutrition.com/2013/05/03/grilled-thai-spiced-pineapple-short-ribs/


WOD 7/28/16

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BROCCOLI FRITTERS

Broccoli Fritters


WOD 7/27/16

blog log 6

ROASTED RED PEPPER DIP

Superbowl Snacks: Roasted Red Pepper Dip


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


WOD 7/23/16

LEMON BASIL SEARED SCALLOP PASTA

Lemon Basil Seared Scallop Pasta


WOD 7/13/16

MEAT ON A STICK

http://www.fitnessinanevolutionarydirection.com/2011/03/caveman-cuisine-meat-on-stick.html