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, Jul 22
 Free goal assessment & Styku scans in July for current members! Check the July newsletter for more information
Warm-up

2 min Cardio

Solider Kicks

Samson

Inch Worm

Side Lunge

30 Second Bar Hang

10 Hanging Knee Raises

5 Kip Swings

5 T2B

Accessory Work

3x

8 Snatch grip shoulder press

5 Cuban Press

8 Lateral Raise - all the way up

8 each alternating single arm front raise - all the way up

8 each single single arm tricep press - standing

Metcon (Time)

3 Rounds

15 Toes to Bar

15 Box Jumps 24/20"

rest 2 minutes

3 Rounds

15 Hollow Rock

12 DB Box Step Ups 30/20 (rx+ 50/35)

Score is time including rest

Cooldown

3 POS scorpion

Cobra

Prone Shoulder

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.