CrossFit San Ramon is hosting a fundraiser on Feb. 8th to benefit Capes4Heroes.  A little about Capes4Heroes:

We make and personalize superhero capes for kids with disabilities, kids with life threatening illnesses and kids who just need to feel empowered.  We hope our capes give these deserving kids an extra boost of strength and courage and make them feel like the superheroes they truly are!  

Capes4Heroes®, formerly Kiss The Toad Creations®, was created four years ago when Barbara Casados’s autistic son Maddox refused to wear anything but a superhero cape.  So, Barbara bought a sewing machine, taught herself how to sew and made lots of different capes for Maddox.  Other parents at Maddox’s special needs school saw the impact the superhero capes had on him and asked Barbara to make capes for their kids.  

One thing led to another and soon Barbara and her team of amazing seamstresses were making superhero capes for children all over the country. Capes4Heroes®, was officially born!

CrossFit San Ramon hopes to raise 6k to donate the Capes4Heroes who will then support two different camps for children.  The one camp is for the Diabetes Youth Families organization and the other camp is for We Care Services who supports families with children diagnosed with autism spectrum disorders and developmental delays.

As some of you know, one of our twins has been given a diagnosis of autism.  He receives services from an organization similar to the We Care Services.  Without this help, I am not sure if he would be making such progress.  This fundraiser is close to my heart and I hope some of you can go out to support them.  We will definitely be there with our pack of kids!  Comment if you will attend.

HD is on the left.  Meeks is on the right and will put the smack down if you don't suport the cause. :)

HD is on the left. Meeks is on the right and will put the smack down if you don’t support the cause. 🙂

Tip of the Day:

Make sure to get a post workout shake or snack in immediately after you workout.  Look for 20g-30g of carbs and 15-30g of protein.

Wednesday’s WOD:

Skill:  spend 10-15mins here.

Muscle Up:  work on transition on the floor, a box, etc.  For those that are strong enough, but lack the motor pattern, use the ring thing.  For those that are already skilled at the ring muscle up, 1.  help your teammates learn 2.  do 5×3 bar muscle ups.


“Jason”  (This is a reduced version of this Hero WOD.)

75 Air Squats

5 Muscle Ups

50 Air Squats

10 Muscle Ups

25 Air Squats

15 Muscle Ups

*If unable to do the muscle ups, do double the number of reps in dips and pull ups.  You may partition the dips and pull ups however you like.  Ex:  on the last set where you have 30 dips and pull ups: you can do 5 sets of 6 of each.

Categories: CFSL BLOG


Corder · January 27, 2015 at 7:39 pm

I will give you money.

MD · January 27, 2015 at 9:37 pm

That Meeks is like “Mighty Mouse” watch out!

Alow · January 27, 2015 at 11:10 pm

I go.

pj · January 27, 2015 at 11:28 pm

Be there

Anonymous · January 28, 2015 at 7:50 am


    Ruth · January 28, 2015 at 6:35 pm

    Please put your name on the comment so we know who you are. Thanks!

Anonymous · January 28, 2015 at 10:14 am

This is a Sunday? I’m there.

Leave a Reply

Your email address will not be published.