Forging the Future of Fitness

Archive for August, 2013

Saturday 8.31.13

Saturday, August 31st


Focus/Skill – Squat Stance & Hips

Warm Up – 3 Sets:  Hurdles (over, under), 3 forward rolls, 50 meter Bear Crawl

W.O.D – 3 Rounds: 50 Meter Run, 3 One arm overhead lunge (right and left), 3 Hand Release Push-Ups, 5 Squats

Game- Lunge Race around the cone course!


Warm Up- 4 Minutes: Hurdles (Over & Under), 50 Meter Bear Crawl

Focus/Skill – Squats Stance & Hips and Lunges

W.O.D. – 6 Rounds:  Run, 5 One arm, overhead lunge (Right & Left), 10 Hand Release Push-Ups, 10 Squats

Game- Awesome Agility! Par Course: Lunge races, Ring Jumps and Speed Ladders

We must be the change we want to see.” ~Mahatma Gandhi

Trainer Tip of the Day: Did you know that immediately following your CrossFit workout is the best time to learn & study?  Have your homework or readying handy for the drive home!


Thursday 8.29.13

Thursday, August 29th


Focus/Skill – Squat Stance and Hips & Burpees

Warm Up – Caterpillar walks, 5 burpees, 2 Forward Rolls

W.O.D. – 3 rounds: 5 tire jump ups, 5 burpees, 5 Squats

Game – Baseballs – CrossFit Style! Home plate: 3 jumping jacks, 1st base: 3 Push-ups, 2nd base: 3 Supermans, 3rd base: 3 tuck jumps.  Lunge from base to base.

Trainer Thought of the Day:  You are amazing and you can do ANYTHING!  Don’t let the word “Can’t” hold you back!


Warm Up – 5 minutes: Caterpillar walks, 5 burpees, 2 forward rolls

Focus/Skill -Squat Stance & Hips, PCF game

W.O.D. – 8 Minute AMRAP: 25 single unders, 10 box jumps, 15 Squats

Game – Baseball, CrossFit Style! Home plate: 10 jumping Jacks, 1st base: 10 Push-ups, 2nd base: 5 Supermans, 3rd Base: 5 tuck jumps.  Lunge between each base!


Wednesday 8.28.13

Wednesday, August 28th


Focus/Skill – Squat stance & hips and Tuck Jumps

Warm Up – 2 rounds: 10 right leg hops, 10 left leg hops, 2 forward rolls, 5 tuck jumps

W.O.D. 5 Minute AMRAP: 5 Burpees, 5 Squats, 50 meter run

Game: Plank Wars!


Warm Up – 3 sets: 10 right leg hops, 10 left leg hops, 3 forward rolls, 10 tuck jumps

Focus/Skill – Box Jumps & Squats

W.O.D. 10 Minute AMRAP: 10 burpees, 10 squats, 10 push-ups, 50 Meter Run

Game: Plank Wars with rotating partners

Trainer Tip of the Day:  Make each meal colorful, eat plenty of veggies.  Think of the amazing colors you get from carrots, tomatoes, squash, eggplant, bell peppers, celery, lettuce, cabbage, onions, beets, etc.  You can make each meal and snack SO colorful!

Cooking with your kids

Grilled Asparagus Rafts Recipe

Tuesday 8.27.13

Tuesday August 27th


Focus/Skill – Squat Stance and Hips & Hollow Rock

Warm Up – Ring Jumps, Balancing on the mini half domes & 10 Hollow Rocks

W.O.D. – 4 minute AMRAP: 5 squats 2 front rolls

Game:  Duck, Duck, Goose!


Warm Up – 3 rounds: Agility run with blue rings, 1/2 dome balancing and 10 Hollow Rocks

Focus/Skill – Squats,  jump rope & Burpees

W.O.D. – 7 Minute AMRAP: 2 forward rolls, 10 squats, 50 m run

Game – Duck, Duck, Goose with a Burpee Twist!

Trainer Tip of the day:  Remember to drink plenty of water!  6-8 cups a day will keep  you hydrated and feeling great!

sweet potato fries

Monday 8.26.13

Let the FUN begin!  Let’s be Superheros!


Focus/Skill – Squats; Who’s Cool (stance)  & Pockets (hips)

Warm Up – 3 Sets: bear crawls, 5 Supermans, 10 Wonder Woman Jumping Jacks

W.O.D. 5 Minute AMRAP: 5 forward and back hops, 5 Squats, 50m Run

Game:  Musical Medicine Ball


Warm Up – 5 Sets: bear crawls, 10 Supermans, 20 Jumping Jacks

Focus/Skill – Squats & Push-ups

W.O.D.  10 Minute AMRAP: 20 Single Unders, 10 squats, 5 push-ups, 2 forward rolls

Game –  Musical Medicine Ball

Reflection time!

“A Strong Body Makes the Mind Strong” Thomas Jefferson

Welcome to CrossFit Kids San Ramon!!!

CrossFit Kids action

Get read y for CrossFit Kids Starting Monday!!!

We will also do a Kids WOD at the Pool Party on Sunday, August 25th at Noon.

 We will be at the community pool at the corner of Bollinger Canyon Rd and Camino de Jugar.  Pot Luck BBQ and WOD!!!   Join the Fun!

August 26 – September 8 we are offering a Free trial period to limited number of Members kids.  Non-Members can join if space is available.

CrossFit Kids Schedule starting August 26th

Monday – Thursday

Pre-K  3 to 5 yrs.      3:30-3:50pm

Kids 6-12 yrs.           3:50 – 4:30pm

Saturday Aug 31st & Sept 7th

Pre -K    11:00 – 11:20

Kids       11:20 – 12:00

Contact Lori or Tim at:

925 -820-1800

Ashleigh running