Hey, Santa Rosa! Keep up to date with the latest news and tips from CrossFit NorthGate.

Saturday – 3/3/18

8 & 10am – AMRAP in 16:00:

8 pull-ups,

8 push-ups,

8 sit-ups,

8 cal row,

8 KB swings.


Thursday – 3/1/18


1. Make up M/T/W.

2. Open gym.

3. Endurance:

1-mile run or 1600m row, rest 3:00

800m run or row, rest 2:00

400m run or row, rest 1:00

2 x 200m run or row, rest :30

New Class Offering!

We are excited to announce the addition of NG Fit on Tuesday and Thursdays at 9:30am and 6:30pm, and on Saturday at 7am starting in March.

NG Fit will be a fun combination of strength and conditioning and is appropriate for all fitness levels. Athletes will not be required to complete our fundamentals program before jumping into NG Fit classes, so they are great for beginners. However, this is an all levels class and is open to experienced athletes as well.

Athletes can expect a targeted warm-up, skill work, foundational strength work, a fun cardiovascular workout and good cool-down with mobility. Like all classes, NG Fit will emphasize proper form, mechanics and technique, and our coaches will scale the workouts appropriately to make sure everyone is challenged at their level.

We encourage our members to come check these classes out! If you know someone who’s been on the fence about coming with you to CrossFit classes, please bring them with you to aNG Fit class!

These classes will start on Tuesday, March 6th. We look forward to seeing you there!

2018 CrossFit Games Open!

The 2018 CrossFit Open is around the corner – just a few weeks until we start! What is the CrossFit Open you may wonder? Every spring, the world is invited to participate in an “open” fitness competition. In this five week competition, there will be one workout announced each week that is to be completed in an affiliate (judged by a CF coach/judge) or at home (filmed to be judged remotely). After the workout is scored, athletes will submit their results online where they will be ranked by category and region. The top ranked individuals and teams will then move on to compete in a regional competition, and from there, it’s on to the CrossFit Games.

We hope everyone at CrossFit NorthGate will rally their inner contender for what lies ahead! The CrossFit Open is a fun and challenging opportunity for all skill levels to test themselves for the first time, or for returning participants to compare their accomplishments against last years’ standing. For a few, it’s a shot at moving on to the regional and for the best of the best, a chance to go all the way.

So who’s in? The CrossFit Open runs from February 22rd to March 26th. You can register online. Choose CrossFit North Gate (north gate will be two words) as your affiliate, and CrossFit NorthGate as your team. If you are competing, here are some things you’ll need to know:

  • This year, our format for running the competition will be the same as last year. We will be scoring the workout on Friday afternoon/evening from 3:00 – 6:30.
  • There will be a heat schedule posted on the while board. You must sign up for and commit to your heat time before Thursday night to make sure we have enough people to score the workouts.
  • Remember, you are signing up for a competition and agree to the terms set forth by CrossFit. As such, it is your responsibility to fully understand the workout and the movement standards that you will be expected to complete. When you show up on Fridays, it will not feel like you’re showing up for class, it will feel like you’re showing up for a competition…because you are! Before your workout, you should have read the rules for that workout and watched the demo video explaining the flow of the workout and the standards.

If you need help understanding the workout, want to get coached through some of the movements and develop a strategy, be here on Thursday night. You can watch the live announcement and then we can practice. We will not have the time or ability to coach everyone on Fridays, so take advantage of that open gym.

If you are unable to join us on Friday evenings for the workouts, you are welcome to complete the workouts during the open gym times on Thursday night or Sunday morning. You must use a CFNG assigned judge if you want your score to be validated by the affiliate – and that judge should NOT be the coach on duty. Your other option is to film the workout and upload your video for scoring.

Get ready for a great 2018 Open! We have a super strong core of athletes. Whether you’re competing for the first time, or qualify yourself for regionals, when you show up to give 100%, you are contributing to our strong and supportive community, and will get back everything that you put into this experience!

NorCal Masters 2018 Competition this Weekend

This year we have seven athletes competing in the NorCal Masters Competition in Richmond. If you are looking for something to do this weekend, these guys would love your support! The event is held at the Craneway Pavillion (1414 Harbour Way S, Richmond, CA 94804).

Please be aware that there is a charge for spectators ($20 for one day/$30 for two) and it is cash only.

It is a two day competition, here is a link to the heat schedule. The heats on Sunday will be shuffled based on rankings but on Saturday, this is what to expect:

Heat 5 (50-54) : Bill @ 9:09, 11:25, 1:34.

Heat 7 (40-44): Iris and Galadriel @ 9:41, 11:45, 2:06.

Heat 11 (40-44): Chuck and Parker @ 10:45, 12:25, 3:10.

Heat 13 (35-39): Elijah @ 11:17, 12:45, 3:42.

Heat 14 (35-39): Justin @ 11:33, 12:55, 3:58.