CLASSES TO HELP YOU REACH YOUR GOALS

Fitness = Strength + Conditioning + Health

Your goals matter. Weight loss, tone up, add muscle, regain health, becoming the best You ever, excel in your sport of choice. With new expanded program offerings, we’ve got ya covered!

  • CrossFit

  • Barbell Fury T/TH 8:30 am and 4:30 pm

  • Youth CrossFit

  • Advanced Class Sat. 10-Noon

  • Personal Training & Health/Nutrition Coaching

WORKOUT OF THE DAY

CrossFit - Mon, May 19
Murph Schedule:
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am  RESERVATIONS
Warm-up

2 min cardio

Whiteboard
Warm-up

running lunge

samson

3 squat 3 step

side lunge

inch worm

5-10 dips, wrist & front rack prep

EMOM

4 min emom

2 clean pulls

2 power cleans

2 front squat

2 squat cleans

add weight eaach minute

Squat Clean (3x8 60-65%)
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

12 min cap

Beginners Class (Time)

Same Warm Up, White Board - EMOM No weight, focus on technique

Squat Clean - if you do not have stats, establish a 3 rep max and record.

Metcon - Scaled Elizabeth

21-15-9

Power cleans or cleans - use a weight that you can maintain form for all the reps.

Box Dips

12 Min Cap

Cooldown

pigeon

tricep stretch

couch

Log in to your Wodify Account to reserve your spot in class

SIGN IN TO YOUR WODIFY ACCOUNT TO RESERVE A SPOT

“ We Don’t Use Machines. We Build Them”

CROSSFIT SAN RAMON

Please be ready for class on time with your gear on and any extra belongings stowed neatly in the cubbies. Lifting shoes may be put on after the warm up.

Your coach will provide a warm up to adequately prepare you for the workout. Please show up on time for this essential part of your training.

Please listen to your coach and avoid talking while being given instructions. Treat equipment with care. Wipe down your equipment and put it away in its’ proper place. Bring your own water bottle.

For over a decade we’ve maintained a fun, safe, fit, amazing community at CrossFit San Ramon, and we’re happy to have you as a part of it! Above are a few suggestions to help you and your classmates get the most out of your workout while helping maintain our supportive community.