a couple things

Friday evening classes! They are now a reality. We are constantly trying to bring you guys new stuff (training, equipment, classes). Starting tomorrow Majid will be heading up the friday evening class. The friday evening class will be at the normal evening time, 6:30pm. Don’t be disappointed if you see Jo, Leah or myself filling…

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The Pull Up Club

Add Shannon to the pull up club! She busted out a couple unassisted pull ups the day this photo was taken, and even though they’ve been a little elusive since, we know we’ll see them again soon. Congratulations Shannon!

exertional headaches and seasonal allergies

We have had a rash of headaches brought on by physical activity here at CFSR in the past couple weeks. Veteran members who have never had exertional headaches and newer people alike, have been experiencing this. This seems¬† to coincide with allergy season. Many people get headaches as part of their allergic reaction. Perhaps it’s…

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health and fitness

Many people use the words health and fitness interchangeably. They have very different definitions. Many fit people are unhealthy, and likewise, many healthy people are unfit. In this country, most are neither fit nor healthy, a few are both. At CrossFit Santa Rosa we give you the tools and knowledge necessary to be both. Health…

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Cheats and Treats

Last weekend I was having dinner with some friends, one of whom had a plate full of french fries. I started to eat a few, when one of the other people at the table called out, “Don’t do it, Joanna!”¬† I gave him the finger. Here at CrossFit Santa Rosa, we’ve recommended to each of…

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“Oh cool, you guys got a barbeque.” – Gaetan

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…

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nutrition and performance

The above graphic was developed by CrossFit founder Greg Glassman. The three components sandwiched in the middle are interchangeable based upon a person’s goals/abilities. The graphic does however portray the importance of nutrition in the development of a person’s fitness. The importance of having a solid nutritional base can never be overstated. crap in =…

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Introducing the Interns

You know their faces. It’s Leah and Majid! And if you didn’t already know, they’re intern coaches and are student-teaching On Ramps, Private Sessions, and regular classes. We’re thrilled to welcome them to the staff of CrossFit Santa Rosa. Leah Simmons-Davis holds a Level I CrossFit certification, fell in love with the engineering of the…

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