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

Posts tagged “CrossFit Games

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 5.8.18

Today’s Tuesday! It’s Bring a Guest Day! Bring a friend to work out with you and get on the floor together! 

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“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.

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


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 4.30.18

Happy Monday! You’re only one workout away from a good mood! Start out your week right and get your goals!

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Out of the Cave – Have you tried the TWO NEW meals?  How does Jambalaya and Pork Adobo sound? DELICIOUS! Meal delivery service – every Monday night 8pm fresh meals are brought here for YOU. If you’d like to order custom meals, please go to outofthecavefood.com/order to get started!


CFSR 4.23.18

HUSTLE FOR THAT MUSCLE

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Do you have a friends or fam that wants to try out CrossFit? Tomorrow is Bring a Guest Day! It’s a great opportunity for them to see the world of CrossFitt, and you can show off what you know! 


CFSR 3.11.18

Metcon – we have all heard the term…

But, what is it?

Metabolic Conditioning (metcon for short) is a style of CrossFit training with short sessions of higher-intensity training designed to increase metabolic demand and energy usage.  It is added to a training plan to take you to your training threshold, with short rest times to improve metabolic pathways.  Metcon is typically used as a workout “finisher”.

The goal of a metcon session should be to complete and sustain a high effort output over a short period of time, with as little rest as possible between workouts to make your body more energy-efficient.

How does it work?

Metcon follows either a HIIT (high-intensity interval training) workout with short periods of intense exercise followed by similar length at a lower intensity, or circuit training with various exercises performed back to back.

How will it help with fat loss?

Many studies have shown that metcon is great for fat loss because of increased fat oxidation, reductions in appetite, and the increase in muscular adaptations and the subsequent increase in lean body mass.

Short version: adding metcon to your program can intensify your fat loss efforts.

Some downsides to metcon is that it can often be misused.

Overall, metcon is a great way to work on areas you didn’t include in your main workout such as squats, pushing or pulling.

Add metcon to your training and challenge yourself by starting the workout below:

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CFSR 3.10.18

And just like that, we’re in the third week of the 2018 CrossFit Open!

In case you missed the CrossFit Open 2018 18.2, below is a recap of the live announcement and the matchup between CrossFit R.A.W. stars Bob Anthony and Lauren Black, followed by a showdown between CrossFit Games athletes Noah Ohlsen and Patrick Vellner: