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
Friday 5/23 full schdule
Saturday 8&9am NO Advanced Class
Sunday CLOSED
Memorial Day 7;8:30am & 8:30-10 am RESERVATIONS
2 min cardio
running lunge
samson
3 squat 3 step
side lunge
inch worm
5-10 dips, wrist & front rack prep
4 min emom
2 clean pulls
2 power cleans
2 front squat
2 squat cleans
add weight eaach minute
Clean, 135# / 95#
Ring Dips
12 min cap
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
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”
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.