CrossFit Training
The Tri-Valley's most experienced CrossFit community. Coach-led, scalable, constantly varied functional fitness for every level, from first-timers to competitive athletes.
Also training for Hyrox? See our Hyrox program →What Is CrossFit?
CrossFit is a strength and conditioning methodology founded in 2000 by Greg Glassman. Today it is practiced at over 13,000 affiliates worldwide. CrossFit San Ramon has been the Tri-Valley's home for CrossFit since 2008.
Constantly Varied
No two workouts are the same. Your body never adapts to a routine because there isn't one. Monday might be heavy squats, Tuesday might be a 20-minute endurance test, Wednesday might combine gymnastics and Olympic lifting. This variety builds well-rounded fitness, not narrow specialization.
Functional Movements
Every CrossFit movement mirrors something your body does naturally. Squatting is sitting down. Deadlifting is picking something up. Pressing is putting something on a high shelf. These whole-body movements get results faster than machines that isolate one muscle at a time.
High Intensity
Intensity drives results, but intensity is personal. What is intense for you is different from what is intense for a competitive athlete. Your coach adjusts the workout to YOUR capacity so you get the right challenge every session.
The 10 General Physical Skills
CrossFit defines fitness as competence across all 10 general physical skills. A truly fit person is not just strong or just fast. They are competent in every domain.
Cardiovascular Endurance
TrainingCan you keep going? This is your ability to sustain effort while running, rowing, or biking without gasping for air.
The ability of body systems to gather, process, and deliver oxygen.
Stamina
TrainingHow long before you hit empty? Stamina is your body's fuel tank. The bigger it is, the longer you last.
The ability of body systems to process, deliver, store, and utilize energy.
Strength
TrainingCan you pick it up? Strength is how much weight you can move when you squat, press, pull, or carry.
The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility
TrainingCan you move freely? Flexibility means your joints and muscles let you move through full positions without pain or restriction.
The ability to maximize the range of motion at a given joint.
Power
BothCan you move it fast? Power combines strength and speed. Think jumping, throwing, and explosive lifts.
The ability of a muscular unit to apply maximum force in minimum time.
Speed
BothHow fast can you repeat it? Sprint speed, cycling speed, how quickly you can complete 10 reps.
The ability to minimize the time cycle of a repeated movement.
Coordination
PracticeCan you put it all together? Think catching a ball while running, or performing a clean and jerk where multiple skills combine at once.
The ability to combine several distinct movement patterns into a singular distinct movement.
Agility
PracticeCan you change direction? Stopping, starting, pivoting, and reacting to what's happening around you.
The ability to minimize transition time from one movement pattern to another.
Balance
PracticeCan you stay upright? Balance is stability. Standing on one leg, walking a beam, holding a handstand.
The ability to control the placement of the body's center of gravity in relation to its support base.
Accuracy
PracticeCan you hit the target? Throwing a ball to exactly the right spot, placing your feet precisely where they need to go.
The ability to control movement in a given direction or at a given intensity.
Your body physically changes. Muscles get bigger, heart gets stronger, lungs get more efficient. You build endurance, stamina, strength, and flexibility through training.
Your brain gets better at telling your body what to do. Better coordination, sharper reflexes, improved balance. Not bigger muscles, but smarter movement.
Power and speed need both physical change AND better brain-body connection. You develop them through a mix of heavy lifting and precise, fast movement.
Inside a CrossFit Class
Warm-Up
10-15 minDynamic stretching, mobility drills, and movement prep tailored to the day's workout. Your coach walks you through every position so your body is primed and your technique is dialed in before any load goes on the bar.
Skill / Strength
15-20 minFocused skill development or strength progression: Olympic lifts, squats, presses, gymnastics drills. This is where technique is built and PRs are set. Your coach provides individualized cues and scaling options.
The WOD
10-20 minThe Workout of the Day, the heart of every CrossFit class. High intensity, constantly varied, fully coached. AMRAPs, EMOMs, chippers, and benchmark workouts. Every rep is counted, every movement is watched.
Cool-Down
5-10 minStretching, foam rolling, and mobility work to promote recovery. Your coach reviews the workout, celebrates efforts, and previews what's coming next. This is also when the community bonds happen.
CrossFit Terminology Guide
Walk into any CrossFit gym in the world and you'll hear these terms. Here's what they mean.
Workout of the Day. The programmed workout for each class session.
As Many Rounds (or Reps) As Possible in a given time cap.
Every Minute On the Minute. Perform a set number of reps at the start of each minute.
Complete the prescribed work as fast as possible. Your score is your finish time.
A workout with many movements performed sequentially, typically once through. You "chip away" at it.
8 rounds of 20 seconds of work followed by 10 seconds of rest. Named after Dr. Izumi Tabata.
"As prescribed." Performing the workout exactly as written with no modifications.
Modified version of the workout adjusted for an athlete's current ability. Not easier, appropriate.
Personal Record. Your best-ever performance on a lift or workout.
One-Rep Max. The maximum weight you can lift for a single repetition of a given movement.
Metabolic Conditioning. Any workout designed to improve energy system efficiency, usually the WOD portion.
A CrossFit gym. Called a "box" because early affiliates trained in bare-bones warehouse spaces.
Workouts named after fallen first responders and military service members. Typically longer and harder than standard WODs.
Standardized workouts (like Fran, Grace, Murph) used to measure fitness progress over time.
A dynamic hip-driven movement used to generate momentum in gymnastics movements like pull-ups and toes-to-bar.
A jump rope skill where the rope passes under your feet twice per jump. A staple CrossFit movement.
Three Movement Categories
Every CrossFit workout draws from three broad movement categories. Mastery across all three is what builds complete fitness.
Weightlifting
Strength, power, and force production. Olympic lifts also develop speed, coordination, and accuracy under load.
Gymnastics
Body control, relative strength, balance, coordination, agility, and accuracy. No external load, just your bodyweight.
Mono-structural / Cardio
Cardiovascular endurance, stamina, and mental toughness. These movements form the aerobic engine that powers everything else.
CrossFit Scales to You
The same workout works for a 25-year-old athlete and a 65-year-old grandparent. The movements stay the same. The load, reps, and complexity adjust. Here are real examples.
Fran (21-15-9)
Thrusters 95/65 lb + Pull-Ups
Thrusters 45/35 lb + Ring Rows
Murph
1-mi Run, 100 Pull-Ups, 200 Push-Ups, 300 Squats, 1-mi Run (w/ vest)
Half distance, knee push-ups, no vest, partition reps
Grace (30 reps)
Clean & Jerk 135/95 lb
Clean & Jerk 75/55 lb or Power Clean + Push Press
Scaling is not "doing less." It is doing the right amount for YOU so you get the intended stimulus, build safely, and progress over time.
CrossFit Myths, Debunked
Your Coaches
Tim Hill
Head Coach & Owner
CF-L3, USAW
Lori Hill
Coach & Nutrition Lead
CF-L2, MetFix
Ty Clinkscales
Strength Coach
CF-L2, Strength
Rodel Lacap
Endurance Coach
CF-L2, EnduranceMore Than a Gym. A Community.
What keeps people at CrossFit San Ramon isn't the programming, it's the people. When you walk in, coaches know your name, your goals, and your story. Members cheer for the last person finishing just as loud as the first. We celebrate PRs, rally around setbacks, and show up for each other beyond the gym walls.
CrossFit + Hyrox
Your CrossFit training IS your Hyrox training. Every sled push, wall ball, rowing interval, and burpee in CrossFit directly transfers to the Hyrox race format. CrossFit San Ramon integrates Hyrox-specific preparation into its programming for athletes who want to compete, or simply want another way to test their fitness.
Explore Hyrox TrainingSimple, Transparent Pricing
Drop-In
Perfect for visitors or trying a single class.
9 Days
Flexible training with 9 visits per month.
Unlimited
Full access to all group classes. Best value for committed athletes.
Class Schedule
Monday – Friday
- 6:00 AM
- 7:00 AM
- 9:00 AM (Open Gym)
- 12:00 PM
- 4:30 PM (Youth)
- 5:30 PM
- 6:30 PM
Saturday
- 7:00 AM
- 8:00 AM
- 9:00 AM (Open Gym)
- 10:00 AM (Youth)
Frequently Asked Questions
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