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

Posts tagged “wall ball

CFSR 6.2.2017

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“Surround yourself with people who believe in your dreams.”

CFSR 6.1.2017

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It’s not about having time. It’s about making time.

CFSR 5.31.2017

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I want people to be blown away when I do what they don’t expect.

CFSR 9.2.2016

FRIDAY–you know what that means…it’s gonna be a long one!




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

CFSR WOD 2.10.2014

end of jan 2014 to feb 3 084

Saturday Class working hard!


Warm Up – 2x – 2-6 reps of practice laps of circuit

WOD – Circuit on Crack!

50 seconds work 10 seconds to switch stations

1 min break every 2 exercises

2x through for total reps:

GHD sit-up

Rope Climbs

 Plate Burpee Over Wall 45/25

Wall Ball 20/14

Row for calories

Man Makers 35/20

Shoot through

Box overs 24/20

Thrusters 95/65

Double Unders

Health is the thing that makes you feel that now is the best time of the year. ~Franklin P. Adams

Mobility WOD 234

Paleo Challenge Day 22  – Red Thai Salmon–YUM!

I actually make this using the recipe from the book, Against All Grains, but this one looks pretty close.  I was so scared to cook fish, it was a huge challenge for me.  Then I took that leap of faith and went for it and was amazed at how easy it is!  Thai spices were new to me, so again, leap of faith.  I love Red Thai Salmon, and could seriously eat it weekly if Wild Caught Salmon was a little bit more affordable 😉  Tip: Check Trader Joes frozen isle for good deals on wild caught salmon.  If you’re not a fan of Bok Choy (it is delicious, I promise), then try cauliflower rice with your salmon!  Don’t forget to serve up a huge salad with dinner too!