Reminder, this Sunday CrossFit San Ramon is hosting a fundraiser for Capes4Heroes from 11am til 1pm.  Please come out to support this great cause.  If you would like to donate directly to Capes4Heroes, we have their tax id#, etc.

Also, March 12-17 I will be traveling to St. Louis to visit with the kids of Lift for Life Gym, tour their facility, and maybe get in a few workouts with them.  I spoke with my contact their today.  She says they are most in need of male shorts, the ones that go to their knees or longer.  These are fairly young kids, so I would assume size small to medium would work best.  If you happen to be at a sporting goods store and would like to help create a large care package for when I am there, please pick up an extra pair of shorts for these kids.

Tip of The Day:  Laugh a little at yourself during the WOD, lighten up!  Remember this is FUN and helps you relieve stress!  Laugh, even if Marcus says you aren’t allowed to.

Wednesday’s WOD:


Rope Climbs


4 Rounds

10 Overhead Squats (Rx: 43/30kg Rx+: 35kg)

200m Run

10 Single Leg V-Ups

200m Run

*Use an appropriate weight for your current level.

Categories: CFSL BLOG

1 Comment

dirkpv · February 4, 2015 at 9:57 am

Lift for Life sounds really cool!

Leave a Reply

Your email address will not be published.