Category — Facility and Equipment

Since CFSR members are always asking where to get foam rollers and jump ropes, we’ve put up a new static page on the website, just for you to buy your own stuff! Check it out to your left in the navigation menu: Get Your Own Equipment.

Perform Better is our supplier and they sell tons of equipment related to strength training and functional fitness. We’ve linked to just a few items you might be interested in, but feel free to check all their stuff out.

1. More energy throughout the day
2. It’s not hot as &@!!$
3. No coffee needed after a 15 minute AMRAP
4. Fewer schedule conflicts… less likely to skip a workout.
5. Free Organic Meat….seriously…show up fairly consistently and I will dole some out.
6. After a week it’s easy to get up at 5:20
7. The benefits of working out fasted

See you at 6 am!

One men’s design (“Nice Jerk”), one women’s design (“Strong Girl”) and one co-ed design (“21-15-9″). All designs come in multiple colors and sizes, and the women’s designs also come in multiple styles (tanks, tees, and long-sleeved baseball tees).

$25 each.

Here’s a preview:

Men's tee, available in various sizes and colors.

Co-ed design, available in multiple colors and cuts. Track jersey tee for men and women, as well as tanks for women.

Women's design, available in this long sleeved baseball tee, as well as tanks and short sleeved tees. Many different colors, too.

One free tee-shirt goes to each of the following people, who submitted slogan/designs for the contest: Tom and Julie, plus Dan, Dr. Josh, and Katie D.

And congratulations to Tall Tom for submitting a winning entry (“21-15-9″)!

Enjoy.

We are pleased to announce that beginning Monday, Februrary 28th, CFSR will offer Monday through Friday 6 am classes (replacing the TTh 6:30 am) as well as Monday through Friday 12 noon classes.

You can view our complete schedule by clicking here.

The shower is in. Feel free to use it! (Both bathrooms are now unisex.)

CrossFit Santa Rosa is proud to sponsor an inspiring assembly for the students of Pinecrest School in Sebastopol this coming Wednesday. Peter Nestler of Jump Rope Masters will show the kids a trick or two and talk about the importance of finding one’s passion in life. His, apparently, is jump roping.

And anyone who knows me (Joanna) knows that I, too, kinda like jump roping. So Peter has agreed to teach a jump roping class at CrossFit Santa Rosa on Wednesday, December 8th during our regular 6 pm class. We’re doing single rope and double dutch.

This class is open to the public for a $12 drop-in fee. That means that if you’re a lurker, you’re welcome to come by. Or if you’re a CFSR member, invite a friend or maybe a kid in your family that would dig this. Visitors should arrive early to fill out waivers. Minors need a parent in attendance.

Check out Peter and his people in action:

For your further inspiration, here’s some single rope freestyle and speed and freestyle double dutch:

We will be open Thursday, November 25th (Thanksgiving Day) for a 10am Class Only, and also Friday, November 26th for a 10am Class Only. All other days and classes are business as usual.

In other news, the current On Rampers survived their first pull up workout last night. Kudos to you all!

First, a congratulations to Thomas for placing fifth overall and earning a medal in Los Altos this last weekend at the Bad Boy Open weightlifting meet. This is impressive considering the fact that no weight class medals were given, and so he was competing against dudes quite a bit heavier than him.

Next, an announcement, fresh off the competition platform. We’re opening a new class at CFSR: Olympic Lifting.

We write the program and coach, you show up and improve your snatch, clean & jerk, and their variations. In working on those lifts, you’ll be building explosive power, using practically every muscle in your body and especially working the core stabilizers, making your sprint times faster, building bone density, feeling badass, and, we hope, having fun!

You can also use this time for Open Gym – to make up a WOD you missed, do some strength work, hammer away at a skill you’re working on. You’re welcome to come in and do your own thing.

The details:
Olympic Lifting and Open Gym
Thursdays 5 pm-6 pm
Saturdays 11 am- 12 pm

See you there!

It’s a Glute-Ham Developer, or GHD for short. The GHD is an incredibly effective core training tool. Some excercises that can be performed on a GHD are; GHD sit-ups, back extensions, hip extensions, hip-back extensions, russian twists, med-ball throw sit-ups, various isometric holds and so on and so forth.

The GHD is potent medicine and should be used sparingly when you are new to it. This guy has been known to leave people astonishingly sore for days and is also the number one cause of rhabdo in the CrossFit setting. Once you’ve been taught the use of the GHD, don’t be afraid to use it after your workout. If nothing else it will get you beach ready.

A few GHD movements…