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

Posts tagged “conditioning

CFSR 5.19.18

New to CrossFit?🏋

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 5.17.18

We are officially past the half way mark of May! Take a moment and reflect on where you were May 1st and where you are now. Did you destroy your goals? Did you find a new WOD that you love? 🏋 Are you starting to notice changes in your body? Keep track of these things, they make all the difference in your journey!

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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 5.13.18

Happy Mother’s Day!🌷

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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!🥂🍾

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:


CFSR 5.5.18

Happy Cinco De Mayo!

Today is the long awaited In House Competition!

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Come to cheer on the competing teams at the gym! The competition (9am-12pm) is followed by a Taco🌮 & Margarita🍹 party. Come and socialize with everyone from the CrossFit San Ramon family!

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CFSR 5.4.18

Surround yourself with

people who believe in you!

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If you’re curious about what CrossFit can do for you, or if you want to see where the road you’re on will lead you, check out these testimonials:  Before  After videos!

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