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Posts tagged “burpee

CFSR 5.19.18

New to CrossFit?ūüŹč

If you’re just starting out in CrossFit, it’s important to know that the goal is in this sport and learn how CrossFit San Ramon can join goals with you! Click here to find out more!

Check out some tips on how to get a good experience in CrossFit when starting out and making sure you make the most of it! Click here!

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CFSR 5.18.18

Congratulations to all the members who have completed the 6 week challenge!

Today is the last day of the 6 week challenge! You have shown up and shone out, and we hope this is been a life changing experience for you.

It wasn’t easy and it wasn’t painless, but it was fun!

Share your experience with the 6 week challenge with us at the Facebook page!

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CFSR 5.16.18

Happy Hump Day!

You made it halfway through the week, make sure to finish on a strong note!

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Today is Bring a Guest day! It’s a great opportunity to change up your routine. You never know, your friend might fall in love with CrossFit and you’ll change their life!

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If you haven’t already, make sure to check out the schedule on our website, you might find something different you want to try!


CFSR 5.15.18

What do you want to accomplish today?

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Your best is waiting for you, but you have to change things for the better in order to accomplish your best. Just ask our 6 week challengers!

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Keep it up everyone! You’re almost there and you’ve been kicking butt! Show us what you’re made of! P.S. tomorrow is Bring a Guest Day, you can bring a friend to work out with you and sweat it out!


CFSR 5.13.18

Happy Mother’s Day!ūüĆ∑

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There is one WOD today at 9:30AM to kick of the day right and then enjoy the rest of the day with mom!

We are celebrating with mimosas!ūü•āūüćĺ

Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 5.7.18

Pullups: The Ultimate Test of Relative Body Strength

As you may or may not know, pullups are one of the best workouts that is not only convenient but yields amazing benefits.

Below are a list of the many benefits of doing pullups:

Benefit #1: Convenience

Pullups are one of the most convenient exercises around and can be done almost anywhere.  All you really need is a bar and your body.

Benefit #2: Compound Upper-body Exercise

Compound exercises target multiple muscle groups.  There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must!

Benefit #3: Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle. You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.

Benefit #4: Many Variations

There are so many variations to pull ups.  The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.  The overhand pullup is the best variation for getting your lats to grow nice and wide.  Other variations are grip pullups and reverse grip pullups or chinups place more emphasis on the biceps.

Benefit #5: Grip Strength

Pullups are the perfect exercise for strengthening your grip.

Benefit #6: Fat Loss

Pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise.

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Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 5.6.18

Thank you to everyone who competed yesterday and everyone who joined to celebrate!

Check out the pictures from the Cinco de Mayo throwdown, click here! 

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GHD Hip & Back Extension

The best thing about CrossFit is that i.t is a strength and conditioning program that creates a wide variety of functional exercises.  The back extension strengthens the posterior chain muscles including the glutes, hamstrings and lower back.  The hip extension builds the basic muscular control strength needed to making a neutral-spine position while the hip is in motion.

If you do not have a Roman chair or a back extension machine, Good Mornings and Supermans are appropriate substitutions, according to CrossFit.com.

Good Mornings Tutorial: 

Superman Tutorial:

In a Back extension, only the back is extending, the hips are trapped and neutral.

In a Hip extension, the back stays rigid and flat while just the hips rotate.

There is also something called a Hip/Back Extension that is a combination of both.

Check out the videos below to learn the proper forms for both exercises: