On Saturday, May 5th, CrossFit San Ramon will be hosting an in house competition for the first time ever! Teams of 4 will compete for prizes and bragging rights! There are 3 more weeks to go until the competition!
9am – 12pm
Followed by a taco bar and margarita party!
Teams of 4:
2 men
2 women
3 WODS and a Final
Entry Fee:
$20 a team which funds the taco and margarita party!
The Rules:
-Coaches can participate!
-All levels can and should participate in this competition!
-Must be a member at CFSR to participate – 6 week challenge members can participate too!
Bonus awards for:
-Best Team Name
-Best Team Costumes (or) matching outfits
Make sure to sign up at the gym on the white board (to the left of the April challenge)Write the names of your teammates and team name if you have it!
Drop off $20 to the office by May 2nd and you’re in!
All teams will receive workouts by the end of April to work on strategy.
We hope to see you all sign up and friends and family are welcome to come to cheer everyone on!
Hi CFSR and friends, you are cordially invited to Tim and Lori’s engagement party on Saturday, April 28th, 4-6 pm. Please check the poster at the gym for more information.
We hope to see you and share this amazing moment with them!
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:
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:
The Deadlift targets the gluteus maximus which is the biggest muscle in the body and of the three powerlifting movements. Nothing targets the butt as hard as the deadlift! Strong glutes transfer to better endurance, power, and pain prevention.
The Sumo Deadlift High Pull primarily strengthens the hamstrings, glutes, lower back and upper traps.
The Medicine-Ball Clean targets the muscles of the arms, shoulders, and even the abdominal muscles. It’s excellent for engaging the gluteus maximus, hamstrings, calves, lower back, upper traps, biceps and forearms. The medicine ball clean is an exercise that is extremely effective for building size and strength and it’s a very popular movement to add to any WOD.
CFSR has been transforming bodies and health for over 9 years. Your Free intro class gives you a chance to try us out and lets us put a plan together for you to reach your personal Goals. In the month of January we are offering the following deal:
3 1 on 1 personal On-Ramp sessions any day, any time you choose, nutrition platform tailored to YOU and a month of unlimited classes led by our highly certified and trained coaches, $200! Call today! 925-457-4587
Every Tuesday In April is FREE GUEST DAY!
Your health is our priority. We now offer Designs for Health at CrossFit San Ramon. Pre and post workouts, shakes, bars, vitamins, supplements, joint health, etc. Check out the site and let Tim or Lori help you with any questions you might have.
https://cfsr925.ehealthpro.com
Designs For Health – Everything in the E-Store is 25% off your first order. You must log in and then you can use the following code: FIRST25 Click HERE to get to the store.
Personal training packages – whether it’s weight loss, muscle gain, better athletic performance, or just getting prepared for CrossFit – we got ya covered! Check out our Personal Training Page and get started today!
Out of the Cave – Have you tried the TWO NEW meals? Pollitas and Pork Adobo? 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!
Intro Schedule
If you are new to Crossfit, you must complete ONE Intro Session before attending classes regularly. By Appointment only. After completing the Intro you will need to complete 3 On-Ramp sessions if you have no prior crossfit experience. These are set up by appointment as well! Call Tim or Lori 925-820-1800
For our Class Schedule please visit the “Schedule” page on our website
Pre-workout – Keto Max is beyond words – have you gotten yours yet? 3.0 Dairy Free version – new formula, new flavor (chocolate swirl) Get into Ketosis without a ketogenic diet!- Keto//os grab a single serving at CFSR or head on over to the site to get yours today! The benefits are amazing! www.xcelnow.pruvitnow.com
Private/semi private training available by appointment.
PLEASE VISIT OUR PERSONAL TRAINING PAGE
On Saturday, May 5th, CrossFit San Ramon will be hosting an in house competition for the first time ever! Teams of 4 will compete for prizes and bragging rights! There are 2 more weeks to go until the competition!
9am – 12pm
Followed by a taco bar and margarita party!
Teams of 4:
2 men
2 women
3 WODS and a Final
Entry Fee:
$20 a team which funds the taco and margarita party!
The Rules:
-Coaches can participate!
-All levels can and should participate in this competition!
-Must be a member at CFSR to participate – 6 week challenge members can participate too!
Bonus awards for:
-Best Team Name
-Best Team Costumes (or) matching outfits
Make sure to sign up at the gym on the white board (to the left of the April challenge)Write the names of your teammates and team name if you have it!
Drop off $20 to the office by May 2nd and you’re in!
All teams will receive workouts by the end of April to work on strategy.
We hope to see you all sign up and friends and family are welcome to come to cheer everyone on!
LEARN TO RUN FASTER, WITH MORE EFFICIENCY AND LESS INJURY!
Level 3 POSE Method Coach Tim Hill
TBA
Call to reserve your spot. 925-457-4587
Tim is also available by appointment to work with individuals or groups at our facility or yours
925-820-1800
Throwdown Series
Cinco de Mayo In House Throwdown is Saturday, May 5th! 9am - Noon. Sign up on the white board! $20 a team which pays for the tacos and margaritas! Party at Noon!