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Ross Valley CrossFit

Fitness is Our Sport


Ross Valley CrossFit

As far as we can tell, life is about what happens outside of the gym.

It’s about doing all the things you love, and doing them really, really well. And that’s what Ross Valley CrossFit training is all about. We want to get in, work hard and fast, and then get out into our lives, where we can make the team, keep up with our kids, improve our performance in sports and hobbies, have energy to try new things, and look amazing while we’re doing it. By definition, CrossFit is a core strength and conditioning program that improves every element of fitness through constantly varied, functional movements, executed at high intensity.

This means that Ross Valley CrossFit is for anyone who wants to get stronger, leaner, faster, and more powerful. Whether you’re brand new to our sport, a seasoned competitor with your eye on the Games, or you’re somewhere in between, the coaches of Ross Valley CrossFit have the experience, expertise, and dedication to support you in your fitness goals.

Our coaches are certified in multiple CrossFit training modalities, in addition to having certifications and experience in other fields of sport and fitness.

The result is a coaching staff that is holistically knowledgeable and highly experienced, capable of forming a training protocol that fits your unique goals.

We offer a potent blend of Olympic weightlifting, gymnastics, and endurance training in a group environment that’s challenging and fun. The workouts are comprised of movements that are bio-mechanically functional in nature, in addition to being universally scalable. What this means is that our workouts are founded on proper range of motion and muscle recruitment patterns that mimic movements you do every day (read: safe and natural.) Because of this foundation, we can personalize any workout to accommodate your current fitness level. Regardless of age, injury, or experience (of lack thereof), our training methods are appropriate, efficient and highly effective. Fitness is our sport. We live it. We love it. Let us show you what CrossFit can do for you. There’s never a better time to start living your life to the fullest than right now. So don’t wait. Contact us today!


Ross Valley CrossFit
Friday, 16 May 2014 17:41

A Thank You from Coach Kate

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To my family at RVC:

I sit here in an empty gym, shoes off, Otis Redding filling the speakers, and sunshine coming through the skylight. In this moment of peace I'd like to thank each and every one of you. Some of you I haven't even met, some of you have known me for many years, and some just for a short while. Nonetheless, you all have given me a gift that I can never repay.

Making it to regionals this year took a lot of work. Unfortunately I wasn't blessed with freak athlete genetics and I started my journey at a pretty big deficit. Years of addiction did a number on my body as well as the pack-a-day Marlboro Red habit. Needless to say, I was not always an athlete. In fact, walking up a flight of stairs was nearly impossible 3 years ago and I could never have imagined this life for myself. Receiving my invitation to compete as an individual was a moment that I will never forget, and it represents so much more than just an exercise competition to me. It is a year of blood, sweat, and tears for a goal that seemed lofty and out of reach. I proved to myself that I can achieve something great.

You guys have all been part of this journey. You cheered me through every Open workout, you listened to me cry about my missed lifts, and you told me I could do it when I wasn't sure I could. Not only that, but when I asked for your help getting there you all rushed to my side. We raised more than the expected goal in just 2 weeks. When I woke up the morning after we launched the GoFundMe site to see the amount raised in 24 hours I couldn't help but cry. When I got into work, all Nick said to me was, “people love you Kate.” And its true. And I guess this is a love letter back to you all. It is a love so great that I'm not sure I have the adequate vocabulary to describe it. I am blessed to see you all at some of your worst and best moments, I see miracles happen, health problems disappear, mental barriers torn down, children looking up to their strong parents, and a group of people (who normally may not mix) come together to support each other in just getting a little bit better day after day. I see bankers, painters, waiters, executives, and students all struggle, succeed, and break through together. And to be someone that guides you all in this journey is such a blessing. Many of you tease me for constantly training, but now I get to represent Ross Valley CrossFit and everything we stand for on a stage for thousands of people to see.

It is clear that the double days, the 5am wake up calls, the late nights at the gym...they were all worth it. A few of you have seen me crying, seen me yelling, and seen me jumping for joy in the past few weeks. I hit barriers and mental blocks, my body hurts, I get tired, I often don't feel like training, but you all keep me going. Everyday someone asks me how my training is response? It's hard. Many times it seems almost unreasonable, but I just keep going. I keep going because I owe it to you all and I owe it to myself. I strongly believe in the community of CrossFit, especially Ross Valley CrossFit. So thank you. Thank you for supporting me in this crazy crazy journey of mine. I have my sights set pretty high, and I know i'll get there with all of you helping me up as I trip and fall. 2015 CrossFit Games...that would be pretty cool wouldn't it.  

Much Love,

Coach Kate

Simply put, crossfit is intense. It simultaneously gets people into the best shape of their lives and holds a high potential for injury. What can I say? I love it. As a chiropractor, I see how it stresses the body and how powerful chiropractic can be to help athletes improve their performance and reduce injuries. This article will explore how the function of the nervous system and movement of the spine affect both physical performance and the risk of injury. My hope is that with the support of chiropractic, more people are able to enjoy the spectacular results of crossfit with far less limitation from pain and injuries.


With any physical activity it’s the nervous system that calls the shots. The body sends signals to the brain about where it is in space, a type of neurological stimulus called proprioception. In response, the brain sends nerve impulses to activate the muscles required for movement. This feedback loop is essential, especially in a dynamic exercise like a clean or snatch. Ideally, the nerves fire the right muscles in the right timing to make movements happen effectively while keeping the body safe. Muscles can be incredibly strong, yet without a clear connection to the brain, we can’t access their full power. When you’re on that 95th box jump or PR back squat, clear nerve signals between muscles and the brain lead to safer and more powerful movements.


Most injuries in crossfit come from an accumulation of damage. Any lift, squat, push-up or pull-up requires the body to absorb force. Joints that are in the right place and moving correctly can handle much more force without the risk of injury. Joints that are stuck and out of place are like tires out of alignment, they wear and break down much faster. This is especially important when joints are vulnerable, under heavy loads and high reps. Repetitive forces into a spine with limited range of motion can’t be absorbed efficiently and will eventually be that straw or… barbell that breaks the camel’s back.


What does all this mean for a crossfit athlete? Diminished nervous system function and limited range of motion of the spine equals lower performance and higher risk of injury. When the spine isn’t moving correctly the nervous system is directly impacted. Chiropractic adjustments restore optimal nerve function and normal movement of the spine. Optimizing the neurological feedback loop between the brain and body opens up full access to the power of our muscles and greater coordination to protect us from injury.


One of the many benefits of Chiropractic care is freeing the areas of the spine that get jammed up. When the spine moves freely every crossfit movement from a thruster to a burpee can happen more gracefully, more powerfully, and with less potential for injury. Under the guidance of the nervous system the body is constantly repairing itself. A clear nervous system speeds up the recovery process so little injuries can’t grow into bigger problems. To me, crossfit without regular chiropractic care is like driving a high performance sports car and never changing the oil.    


Thursday, 20 February 2014 10:55

2014 CrossFit Games OPEN schedule at RVC!

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With the 2014 CrossFit Games Open starting, we are going to have to shift the schedule a little bit. If you did not participate in the Open last year, we highly encourage you to join in on the fun this year. Even if you don't want to be competitive or see how you stack up against other people in the region, it is an awesome benchmark for your own fitness. Last year you might have come in 4,000th place. This year maybe you'll come in 1,000th place! Sure, that may not make you in the same pool as Rich Froning and Sam Briggs, but you just jumped 3,000 places in the span of 12 months!

We believe in testing our fitness in CrossFit. Benchmark workouts and 1 rep maxes show us how we have progressed! A faster Helen time might show us that we've gotten faster on our 400m runs while a 50lb increase on our deadlift shows how we've gotten stronger simultaneously. The 2013 Open was an incredible time for a lot of our athletes. Theresa Johnson got her first 95# clean and jerk, then proceeded to do 13.4 Rx. The snatch PRs, first muscle ups, burpee madness, and camaraderie make the Open an experience you wont want to miss. It's just you against you.


Here is the plan:


Barbell Club will be cancelled on Wednesdays and Saturdays throughout the open to allow for extra time to perform the workouts.

Thursday night classes will have the following format:

4:30-6:30: Open Gym

5:00-6:00: Live stream of the open announcement

6:30: OPEN WOD


Whoever is interested in throwing down the night of the open announcement we will be doing that in place of the 6:30 class. We will also have the open workout programmed into Friday's classes so that everyone has a chance to get it done! Extra times will be available on Saturdays. If none of these times work for you we can arrange for someone to judge you on a Sunday or Monday before scores need to be entered.

Looking forward to an awesome 5 weeks with all of you!

Tuesday, 28 January 2014 13:40

Fear, Injuries, and Moving Forward

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CrossFit unfortunately carries the burden of a bad reputation for injuries. Sure, people get injured while exercising, but is “CrossFit” as a sport to blame for that? Often times people come in with pre-existing injuries: torn ACLs, rotator cuff problems, plantar fasciitis, the list goes on. As coaches, we do our best to know whether or not you are injured, but when it comes down to it, it is your responsibility to let us know whether or not you have an injury that requires movement modification. I can’t tell you how many times I have turned around to see someone with a shoulder injury trying to push press 200lbs right after I told them to not go overhead. Sure, I can tell them to drop the bar and do burpees for the rest of class, but I’m just not that mean. So…long story short, this person ends up hurting themselves more, going to the doctor and when the question is asked, “how did it happen?” the answer of course is, “CrossFit”.

So, what happens next? Fear. Fear of injury is probably the biggest one we see in the gym. We see tragedies like what happened to Kevin Ogar as sure-fire outcomes of snatching heavy weights and an accident like missing a box-jump as a frightening product of a dangerous movement. Here is what I’d like to point out. Do you not have the same risk of injury by getting into your car every morning? Do you not run the same risk if you decide soccer is the sport you’d like to pursue?

My challenge to all of you is to embrace your fear and use it as fuel to go heavier, run faster, push harder. I don’t fear injury. This is partly because I consider myself a smart athlete. I don’t do movements that I know are unsafe for my body, I don’t make 40lb jumps when finding my max overhead squat, I don’t go into a workout without proper warm-up. I fear disappointing myself. I fear that when I finish I will say, “I didn’t do my best”. So rather than approaching my barbell and thinking about what might happen if I drop it on my head, I approach my barbell with confidence, knowing that I am powerful beyond measure, and if I want that thing over my head I am going to put it there and hold it there. The minute that fear sneaks back in I take a step back, close my eyes, do my little yell that you’ve all seen and approach the bar again. Sure, I don’t always make the lift, but I do my best to make damn sure it wasn’t because I was scared.

So whatever the fear might be, take it and use it to make you better. Fear of injury, fear of disappointment, fear of failure, they can all be used to drive us forward. That moment where we can set our fears aside in the gym and see beyond that wall is a sweet, sweet victory that I wish for all of you. Stay strong, stay hungry, and stay humble. You guys amaze me every day.

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