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

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CFSR 11.21.2018 Adopt a Family!

It’s time to adopt a family! We will be working with one local church and a family from Paradise that lost everything in the Campfire to provide 2 families in need with items that they have asked for. Please see the Christmas Tree with gift tags on it to choose whom you’d like to purchase a gift for.

Please help those in need, as Christmas time can be very difficult for some of these families.

Also we are happy to announce our upcoming Black Friday Deals.

Current and New Members.

Annual Unlimited Membership – $1850 (Pay in full)
Includes a free Pose Clinic, Weightlifting Clinic and our New Decade of Excellence T-Shirt

6 Month Unlimited Membership – $950 (Pay in full)
Includes a free Pose clinic and Weightlifting Clinic.

Personal Training
10 sessions of 30 minutes for $500 ($100 off regular price) – New Clients only

New Members
2 – on Ramps for $75! and 25% off your first month if you sign up between 11/21 and 11/30

Apparel – Buy a new decade of Excellence T- Shirt ($20) and get a grey CFSR T-Shirt for only $5!! and All Tanks from the last run are $15!

Lastly Current Members – For each person you refer to CFSR you’ll receive $20 store credit on your account when they sign up for a membership! Now through January 31, 2019 *Make sure your friend lets us know that YOU referred them!

11.21.2018

CrossFit San Ramon – CrossFit

Shoulder Press (3×10 65-70%)

Metcon (AMRAP – Reps)

Tabata Things and What Not

complete all 8 rounds of each exercise before moving on – 1 MINUTE REST between exercises

1. Inch Worms – in place

2. Ring Rows – RX is feet on the floor, body parallel to ground, knees bent

3. Band Pull Aparts red/purple – using single side of the band

4. Lateral Raises – db or plate 10/5#

CFSR 11.20.2018 – Spotlight on Lorraine

Hello CFSR Community!

Each of our coaches brings something unique and special to CrossFit San Ramon!   We wanted to take a moment to showcase Coach Lorraine!

Lorraine has a lot of fitness experience and training under her belt!  She has the following training and certifications:

NASM Certified Personal Trainer

CrossFit Level 1 Trainer

USAW Level 1 Sports Performance Coach

She will complete the CrossFit Gymnastics Certification this December. 

She is currently studying for the Precision Nutrition Coaching certification.

Aside from being a constant source of energy, positivity, motivation and happiness, Coach Lorraine really shines in the areas of
Functional Fitness, Strength Training & Accessory Work.  She’s a dedicated Personal Trainer that takes her client’s goals to heart and gives 100% effort in helping them reach their goals.
A dedicated coach, trainer, athlete, health enthusiast and friend, we are so fortunate to have her in our corner 🙂
If you are interested in hitting some personal goals, feel free to reach out to Lorraine and see what Personal Training can do for YOU!   Now until the end of the month you can take advantage of the Black Friday PT Deal as well!  925-819-2293

11.20.2018

CrossFit San Ramon – CrossFit

Metcon (Weight)

6 min emom

2 snatch pull

1 power snatch

1 OHS

1 Hang squat snatch

50% 1RM

Snatch (4×2 80-90%)

Metcon (Time)

21-15-9

Squat Clean

Burpees

75/55 (rx+) 115/75

CFSR 11.19.2018

Image may contain: 17 people, people smiling, people standing

Marisa took 3rd overall, Ed qualified for the Pan Am Masters, Ashleigh hit a Snatch PR and is on track for Junior Nationals next year, Kristen got 6/6 lifts, Josh PRd and won his weight class, Lorraine put up a solid, impressive 52KG Clean & Jerk, Bon made all his C&Js, Jim qualified for the American Open  Masters Comp next year – and a huge crowd of CFSR members, friends and family showed up Saturday and Sunday to show their support and feel the excitement!

Today we want to congratulate all of our athletes that competed this weekend, you guys did great in representing CrossFit San Ramon in our first competition as a team.

 

Also we are happy to announce our upcoming Black Friday Deals.

Current and New Members.

Annual Unlimited Membership – $1850 (Pay in full)
Includes a free Pose Clinic, Weightlifting Clinic and our New Decade of Excellence T-Shirt

6 Month Unlimited Membership – $950 (Pay in full)
Includes a free Pose clinic and Weightlifting Clinic.

Personal Training
10 sessions of 30 minutes for $500 ($100 off regular price) – New Clients only

New Members
2 – on Ramps for $75! and 25% off your first month if you sign up between 11/21 and 11/30

Apparel – Buy a new decade of Excellence T- Shirt ($20) and get a grey CFSR T-Shirt for only $5!! and All Tanks from the last run are $15!

Lastly Current Members – For each person you refer to CFSR you’ll receive $20 store credit on your account when they sign up for a membership! Now through January 31, 2019 *Make sure your friend lets us know that YOU referred them!

11.19.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×10

pull ups

dips

ring rows

Metcon (Time)

min 0-8

3 RFT

12 box jumps

8 deadlift 185/105 (rx+) 225/155

Metcon (Time)

min 8-16

3 rft

12 db box step up 30/20 (rx+) 50/35

12 db push jerk

4 burpee penalty if DB placed on box at anytime

CFSR 11.18.2018

Today marks the first day of many of our teams Weightlifting career as they compete in the Right of Passage competition. If your coming by to support our fellow members, please use a CrossFit San Ramon T-shirt.

We want to wish luck to the following athletes that will be competing today Sunday:

9am Session:

Jim Wiese

 

Thanakorn Neovakul “Bon”

SPS did an amazing job of doing the seminar to prepare us for the competition, but you can never be too prepared. Below is a link to a guide prepared by Juggernaut training systems.

http://www.jtsstrength.com/articles/2013/08/07/a-guide-to-your-1st-weightlifting-meet-part-1/

What to Bring

This stuff is mostly pretty obvious, but I figured a checklist may be handy. Here are some of the most important things to make sure you have with you on game day:

1. Weightlifting Shoes

2. Singlet (hopefully a sweet one with a dragon on it or something)

3. The rest of your training gear. Knee sleeves/wraps, belt, tape. You may want to bring some chalk just in case.

4. A notebook to write down warm-ups

5. Your USA Weightlifting membership card. You’ll need this for your registration. You can bring it out, or just bring it in digital format on your smartphone.

6. Food, water, supplements (including Red Bull,) and anything else you like to use before a workout (such as nSAIDs.)

7. Layers of clothing to stay warm, and maybe even a pillow if you’d like to lie down and relax after you weigh-in.

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Also we are happy to announce our upcoming Black Friday Deals.

Current and New Members.

Annual Unlimited Membership – $1850 (Pay in full)
Includes a free Pose Clinic, Weightlifting Clinic and our New Decade of Excellence T-Shirt

6 Month Unlimited Membership – $950 (Pay in full)
Includes a free Pose clinic and Weightlifting Clinic.

Personal Training
10 sessions of 30 minutes for $500 ($100 off regular price) – New Clients only

New Members
2 – on Ramps for $75! and 25% off your first month if you sign up between 11/21 and 11/30

Apparel – Buy a new decade of Excellence T- Shirt ($20) and get a grey CFSR T-Shirt for only $5!! and All Tanks from the last run are $15!

Lastly Current Members – For each person you refer to CFSR you’ll receive $20 store credit on your account when they sign up for a membership! Now through January 31, 2019 *Make sure your friend lets us know that YOU referred them!