CrossFit San Ramon shared a link on Facebook
Scores for the WOD “Snatch 90% Max Reps” on Thursday April 10 have been posted
|Name||CrossFit San Ramon|
|Address||2411 Old Crow Canyon Road, Suite N|
San Ramon, CA 94583
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Prehab/Activation: SMR - lacrosse overhead rib mobilization, foam roll Lats 2 min Banded rack stretch -then- 5 Alternating rounds between: -max quality reps Dragon Flags -max time held in a free standing handstand in 1 minute -then- AMRAP in 15 minutes: 100m sled drag forward (132/88) 50m sled drag backwards 10 plate burpees (22/10) 30 double unders
Few scheduling reminders... Track workout this Saturday morning at the Folsom Lake College track 9:00-10:00 - please make sure to sign in on Zen if you are planning to come! Monday 9/1 - Labor Day Classes are at 9am and 6pm only!!
"Fitness truly is what James Fitzgerald described - getting familiar with what feels uncomfortable and learning from it. Learning what you are made of, what you are afraid of, and using the tools of fitness to become the best version of you that you can possibly be - in the gym, and in life."
STCF is hosting a training course with Rock Tape. Sign up as soon as possible, and spread the word! September 11, 2014 from 5pm-9pm at STCF, 2050 Dunlap Dr., South Lake Tahoe, CA. You will become PMT Certified after this course! http://rocktape.com/training/performance-movement-taping-pmt/
Thursday Class Schedule ~ > 5:30am Power WOD w/Sarah > 8am Barbell Club w/Devon > 9am Power WOD w/Sarah > 4:30pm Power WOD w/Dan > 5:30pm Barbell Club w/Devon > 6:30pm On Ramp w/Dan > 6:30pm Power WOD w/Devon Daycare Hours: 8am-10am & 5:30pm-7:30pm
Volunteers needed for the Big Bike Weekend Strongman competition on October 11! Start time is 10 am and will last a few hours. Help is needed to record reps, move equipment, start timers, etc....please keep in mind, this is the same day as the Northstate Fittest comp so you would have to be willing to miss a couple hours there if you are planning to do both. Please RSVP here if you would like a volunteer slot!
/Power WOD 8/27/14 Find your 1RM Bench Press then 80% AMRAP Asst: 100 Mc Hammers 150 bandy tris 200 Bandy Rows Cash Out: sets of clapping push ups * rest 20sec between sets - See more at: http://crossfitcsa.com/2014/08/27/power-wod-82714/#sthash.PH9DxeBI.dpufo
The RAD Barbell Club will be starting a new Olympic weightlifting cycle on Tuesday, September 2nd. RAD Barbell Club meets on Tuesdays and Thursdays at 6:30 p.m. and Saturday mornings at 9:30 a.m. Everyone is welcome to attend. There is no additional cost to participate in the Barbell Club if you are currently a member of CrossFit RAD. The RAD Barbell Club is focused on developing your strength and skill in the Snatch and the Clean & Jerk. No previous experience with the Olympic lifts is required. Our USAW-certified coaches Mark and Matt will be there to teach you the fundamentals of the lifts and help you refine your technique and build your confidence. The Barbell Club members who participated in our previous two training cycles this year have seen tremendous gains in strength and ability - and they have had a lot of fun doing it! If you have any questions, you can post them here or talk to any coach at RAD. If you think you might be interested, come by next Tuesday night and check it out.
Lunging Angie (Time) There will be no class Monday September 1st (Labor Day). Lunging Angie 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Lunges Please post your time as MM:SS. Post any modifications in the ''Why not Rx'' section. http://BillDuvall.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140827
And the WOD for tomorrow is.............. Weighted Ring Dips (1 full second locked out on top)/Kip Ring Dip Tech 6x2 "Sling Shot" 2 Rounds 4 Min to Run 400m Max effort Kettle Swings with remaining time 1 Min Rest 4 min to run 4oom Max effort Burpee Box Jumps with remaining time 1 Min Rest Post each movement total separately(4 scores)
New WOD: 7 Rounds for time:10 KB swings10 Over and unders, 20″ Post times to comments and BTWB Has anyone seen the 10′s? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin’? It’s fast, it’s simple, and it will give you a new...... Click for more: http://www.crossfitverve.com/?p=16301