Please excuse my horrible photography work, as it does no justice to the subject: Chad’s clean. Chad has been training with us for over a year now, and I remember the day he got his first full-depth squat. It was like months and months of work had settled in, and – click! The puzzle pieces…


CFSR is Expanding!

It’s official: we are taking over the unit to our East in the Quonset Hut and adding an extra thousand square feet to the gym. Please bear with us over the next two weeks as the wall comes down, some equipment is temporarily homeless, and mats are laid. It will be a little chaotic and…


February Records and Challenge Results

Another month of hard work in the gym. Congratulations to each of you that made the top three for the monthly challenge (max backsquats at bodyweight) and to all of you that made personal records this month!

Pick up your copy

CrossFit Santa Rosa is a Whole9 Nutrition Partner, and all CFSR members receive a detailed nutrition guide on how to eat for athletic performance, health, and body composition. Topics in the guide include: why nutrition is important, foods that make us less healthy, what should be on your plate, a shopping guide, and eating out.…


Backpacking Paleo/Primal

If you’re a backpacker you know that the traditional trail food is a heck of a lot of grains.  I recently went backpacking again for the first time since becoming a paleo/primal eater, and much to my delight…it’s do-able, delicious and lightweight. I’ll share a few of my learning points.  To begin with you need…


It’s Comp Time

Find the familiar faces of Joanna, Shannon, and Adrian in this highlights reel from the Level 10 Fall Strength Challenge in Oroville a few months ago. CFSR represents! Did that get you in the mood for some CrossFit competition? There’s just one week left to register for the 2012 CrossFit Open, which starts next Wednesday,…



On Friday  Jill PRed her 10RM Back Squat by 20 pounds then completed the WOD. Following that she performed the slowest, most controlled, and prettiest of a first strict pull up we’ve ever seen. Congratulations to Jill for the steady and hard work she’s been putting in every week. It’s paying off, and there’s surely…