What's Included in Our Training Programs

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Custom Strength Training
Sessions

Our customized strength and conditioning training is done in small groups of up to 6 people and your program is specifically designed to meet YOUR individual needs. This unique hybrid of personal and group training is totally unlike other CrossFit gyms.

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Real Food Meal Plan


Designed to help you lose weight, increase energy and feel great, without counting calories or feeling hungry. Our nutrition program is a true game-changer and can transform your body composition, health, and relationship with food and your body.

Mobility

Unlimited Metabolic Conditioning Sessions

You get unlimited access to our group Metabolic Conditioning sessions designed to increase your metabolism, plus Yoga Tune Up classes to recover and take care of your body and mind. These group classes added to your Custom Program round out your comprehensive training plan.

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Accountability & Motivation


At Santa Rosa Strength & Conditioning we are there every step of the way to give you the motivation and accountability you’ve been missing. Our coaches teach you, guide you, and meet with you individually to discuss your progress and plan for your next steps.

Our Members are our Best Proof of our Programs - check out what they say!

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I'm faster, stronger, feel confident and sleep great

“I am faster and stronger than before, I have more endurance, I sleep great, my mood is stable, I feel confident…Almost all the weight I have lost since joining has been fat, I can see my muscles and I consider myself an athlete. SRSC’s programming is the real deal and if you stick with the program, you WILL see results!”

Nikee Hungtington

Reduced body fat, increased muscle mass

“The physical results, reduced body fat, greater and more toned muscle mass, are obvious and undeniable. Waking up sore, yet energetic and eager for the next challenge every day proves the mental benefits.”

Gabe Sanders

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Smoked her fire academy physical tests

“I went back to fire academy and smoked it! There is no substitute for expertise, and I thank the coaches at CrossFit Santa Rosa for utilizing theirs to make me a better cadet and help me graduate.”

Meghan Reeves - CA State Forester

No more back pain

“I really like the path the gym has laid out for me to follow. It’s challenging and interesting. It is taking somewhere new. These people are skilled at what they do and care about helping you get positive results.”

Jess Young

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More fun than I thought it could be

“I love the supportive, well-trained, and friendly coaches, who engage me about my goals and guide me to reaching them. I’ve lost weight, have toned arms and legs and increased muscle mass and strength–basically everything I wanted.”

Rob Izzo

Can you really get in the best shape of your life, even in your 30s, 40, or 50s?

Hi, my name is Joanna Sapir and I’m the owner of Santa Rosa Strength & Conditioning.

If you’ve struggled to see results in your fitness, if you’ve tried the regular gym, go out running every day, even worked with a personal trainer – and you still don’t feel like an athlete again, haven’t taken the extra weight off, lack energy, or have nagging injuries that limit you – then read on, because I’m going to tell you how you can change that, and be strong and fit, once and for all…

What is CrossFit?
CrossFit is a trademarked brand created by CrossFit, Inc founder Greg Glassman in the late 90’s. It in an exercise protocol that uses functional movements borrowed from gymnastics, Olympic-style Weightlifting, Powerlifting, calisthenics and endurance sports like running and rowing, put together in fun and intense circuits.

CrossFit Santa Rosa is the longest-running CrossFit gym in Sonoma County and has been in business since 2009. We’ve helped over a thousand people in the county get stronger and fitter, and we even trained the people that went on to open the other CrossFit gyms in Santa Rosa. We are the original, and opened before most people had ever heard of CrossFit.

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Don’t all CrossFit gyms have the same program?
News flash! CrossFit is not a franchise, and there is zero oversight of CrossFit gyms from the parent organization. Anyone can open a CrossFit gym after attending a weekend-long seminar and paying some money.

That means that CrossFit gyms can vary greatly in the quality of coaching and exercise programming provided. There are many people running CrossFit gyms that have NO exercise science background, creating random workouts that are really “hard”, so that clients feel like they got a “good workout”.

Unfortunately for these clients, how hard a workout feels has no correlation to providing long-term results – and almost always works against providing safe and sustainable fitness progress.

Furthermore, these gyms have “coaches” with little exercise background trying to teach you how to perform complex, technical movements with weight. Yes, these are the ingredients in the recipe for injury.

So what makes a good CrossFit gym?
Great question. Here’s what to look for in a CrossFit gym…

CONTINUE READING

CoachingTGUWhat is the new client onboarding process?
If a gym starts you off by doing a group workout without ever doing a formal assessment of your movement to identify weaknesses and imbalances, that should be a red flag. If you are like our clients, most of whom are in their 30s, 40s and 50s, you may have some kind of injuries, joint limitations, or imbalances that need to be addressed before throwing you into a large group workout.

All of our memberships at SRSC begin with a formal assessment of your biomechanics, strength, and flexibility – so we can correct any imbalances before adding weight or intensity in your exercise program, and provide you safe, progressive results.

Does the gym put everyone, regardless of skill or fitness level, into the same class to do the same workout?
Other CrossFit gyms have a workout of the day or “WOD” and say that they “scale” the workout to meet the ability level of each client. But scaling a group workout is the lazy-man’s attempt at individualization, and this approach still gives clients a one-size-fits-all approach.

At SRSC, we are firm believers that our clients deserve an individual workout plan based on their needs and goals. Schedule a consultation with us to learn more about how exactly we do that.

How big are their classes?
Do they publish pictures on social media that boast of how big their classes are? CrossFit gyms that value the size of their community and think that bigger is better have a high coach to client ratio with less attention to proper form – which leads to injury and high client turnover. There may be a core group of members, but others come and go due to injuries, feeling left out, or lack of results due to group programming that’s not customized.

If being part of an ‘insider’ social scene is very important to you, one of these gyms might be a good fit for you. If reaching your specific fitness goals safely and efficiently is more important to you than belonging to a crowd – then we may be a good fit. That said, we do have a great community of really nice people and believe that the camaraderie of training together is awesome.

How and where did the staff develop their knowledge and learn to coach?
Be a detective and investigate the educational and athletic background of the staff.

CoachingCrossFit Santa Rosa|Santa Rosa Strength and Conditioning has the single most educated and professional coaching staff of any CrossFit gym in Sonoma County. Most of our coaches hold a Bachelor of Science or Master’s degree in Kinesiology, and multiple certifications (from organizations other than just CrossFit). We also have the single most athletic staff with the highest achievements in athletics: our coaches competed in collegiate sports (Track and Field, Soccer), we have a national-level competitor (and National Masters Champion) in Weightlifting, and we have the only the owner of a CF gym owner in Sonoma County to have qualified for and competed as an individual in the CrossFit Games Regionals open division (not Masters).

But I have these injuries…can I do this?
As noted above, a good gym will perform physical assessments and give you an individual program that address your need, goals – and any injuries or limitations you have – so that you can experience safe and progressive results in your fitness.

In fact, an individualized program with corrective and rehabilitative exercises – physical therapy, really – can help you heal and overcome past injuries. The majority of our clients came to us with previous injuries and we are thrilled at how many are able to now say they are ‘pain-free’. This is why we love what we do!

How do I know if SRSC would be a good fit for me?
Just fill click on the ‘Request a Consultation’ button, submit your info, and we’ll give you a call within 36 hours. We’ll invite you in for a complimentary consultation where you can learn more about our programs and we can design your path to meeting your goals. If you think we’re awesome and you are ready to commit to your health and fitness goals, you can sign up!

ProfessionalsWhat happens in a free consultation?

  • You’ll learn our totally simple yet effective methods for getting our clients stronger, leaner, and fitter than they’ve ever been before – even in their 30s, 40s and 50s
  • We’ll show you how you can commit just 3 days a week for an hour, and still see and feel the results you’re looking for
  • We’ll teach you the one, key habit you need to cultivate – that will finally help you make exercise and physical health a top priority

The choice is yours. What you’re doing now isn’t getting you the results you want, while our training programs have provided incredible results for hundreds of people. If you’re ready to get the results they have – to take control of your health and get stronger, get leaner, and feel like an athlete again – then schedule a free consultation with us.

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