monday, march 9
A.
6 sets:
sets 1-4: 2-3 reps strict press with 3s eccentric
sets 5,6: 5 reps push press with 3s eccentric (same weight as part A)
B.
5 sets:
In 90s, complete:
9 TTB + 9 thrusters (95/65) + max reps burpees over the bar
rest 90s between sets
score = total reps burpees over the bar
thursday, march 5
A.
4 sets:
2 sets of 10/arm, 2 sets of 8/arm SA DB press
10-12 DB bench press
B.
20 min amrap:
200m run
3 wall walks (Rx+ 5 wall walks)
200m run
20 DBS (50/35)
wednesday, march 4
A.
5 sets:
2 power cleans + 1 squat clean
touch and go reps
B.
“16.2”-ish
for time: (12 min cap)
25 TTB
50 DUs
15 squat cleans (135/85, 95/55)
25 TTB
50 DUs
13 squat cleans (185/115, 11/75)
25 TTB
50 DUs
11 squat cleans (225/145, 135/95)
tuesday, march 3
A.
4 sets:
3 strict press
B.
2 sets:
3-5 tempo push press @ 31X1
*same weight as strict press
C.
14 min amrap:
7 CTB pull-ups (Rx+ 3 RMUs)
14 single arm hang DB clean and jerks (7 L/7 R)
14/12 cal row
monday, march 2
A.
deload
Back Squat 8 sets of 2 reps @ 55%
one set every 75s speed focus not load!
B.
“14.5” & “16.5” (15 min cap)
21-18-15-12-9-6-3
thrusters (95/65)
bar facing burpees (NO STEPPING OVER THE BAR!)
friday, february 27
26.1
for time: (12 min cap)
20 WBS (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 WBS
18 box jump-overs
40 WBS
18 med ball box step-overs
66 WBS
18 med ball box step-overs
40 WBS
18 box jump-overs
30 WBS
18 box jump-overs
20 WBS
thursday, february 26
A.
4 sets: superset
10 SA DB press (or push press) 3s eccentric
12 DB bench press (3s eccentric every rep)
B.
20 min amrap:
15/12 cal Echo/Assault bike or 18/15 cal row
3 Rounds of “Cindy”
15/12 Cal Echo/Assault bike or 18/15 cal row
3 Rounds of “triplet”
“triplet”
4 hang power cleans (155/105)
4 front squats
4 STO
"Cindy"
5 pull-ups
10 push ups
15 air squats
wednesday, february 25
32:00 amrap:
2-4-6-8-10-12-… power clean (185/125)
2-4-6-8-10-12-14-16-18..… burpee box jumps
4-6-8-12-16-20…and so on…TTB
400m run after each round
tuesday, february 24
A.
4 sets: 4 strict press
B.
1 set: 4-6 tempo push press @ 31X1
*use same weight as strict press
C.
EMOM for 8 mins (4 sets):
odd mins: max reps wall walks
even mins: 45s echo bike or ski or row
rest 2 mins
EMOM for 8 mins (4 sets):
odd mins: 15 STO (115/75, Rx+ 135/95)
even mins: 60 DUs
score = total reps wall walks
monday, february 23
A.
6 sets: back squat
3 sets of 2 reps
3 sets of 1 rep
B.
“21.3”
For total time (15 min cap):
15 front squats (95/65)
30 TTB
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 CTB pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
friday, february 20
A.
5 sets:
segmented clean deadlift + power clean
B.
2 rounds of (4 intervals):
3 min amrap:
500m row or 400m run + max reps burpees over the erg
rest 2 mins, then…
3 min amrap:
500m row or 400m run + max power cleans (135/95, Rx+ 185/125)
rest 2 mins
thursday, february 19
A.
4 sets:
2x12, 2x10 SA DB press
4x12-15 DB bench press
B.
for time:
800m run
then, 3 rounds of: 12 OH lunges (95/65) + 12 TTB
600m run
then, 2 rounds of: 12 thrusters (95/65) + 12 TTB
wednesday, february 18
A.
5 sets: 3 deadlifts (3s eccentric every rep)
B.
3 sets:
4 min amrap:
9 deadlifts (155/105)
6 hang power cleans
6 burpees over the bar
9 CTB pull-ups
rest 2 mins between amraps
pick up where you leave off
tuesday, february 17
A.
4 sets: 6 Strict Press
B.
1 set: 6-8 Tempo Push Press @ 31X1
C.
22.1-ish
15 min amrap:
4 wall walks
12 box jump overs
16 single arm DB hang C&J (50/35)
4 wall walks
12 box jump overs
16 alternating single arm DB snatches (50/35)
Why Exercise Should Feel Uncomfortable (and Why That’s a Good Thing)
Real physical adaptation requires stress. Not injury or over training but real actual challenge. When your body is asked to do something slightly beyond what it’s comfortable with like moving faster, lifting heavier than last time, breathing harder than you want to, moving when you’d rather rest, it has no choice but to adapt. Muscles grow stronger. Bones get denser. The heart becomes more efficient. That’s biology, not motivation talk.
If your workout feels easy and totally comfortable, your body has already adapted to it. Easy movement has value, but it won’t drive meaningful change on its own.
This is why our classes are effective. Pushing yourself and lifting heavy, like in our CrossFit classes, is uncomfortable. Conditioning workouts (WODs) and Hyrox classes are uncomfortable in a different way - lungs burning, legs screaming, your brain telling you to stop. That discomfort isn’t a flaw of the program. It’s the mechanism.
There’s also a powerful neurological component at play. Challenging workouts trigger a surge of dopamine, endorphins, and other stress-related hormones. Dopamine reinforces effort and achievement, endorphins blunt pain and elevate mood, and cortisol, when managed through short, intense bouts, helps the body adapt and recover stronger. In simple terms: doing hard things trains your brain to associate effort with reward.
The magic happens because you’re uncomfortable and because you stay with it anyway. The payoff? Strength that carries into daily life. Conditioning that makes everything else feel easier. And resilience, the confidence that comes from repeatedly choosing challenge over comfort.
Discomfort in the gym buys you comfort everywhere else. Our CrossFit and Hyrox classes are not meant to feel easy. They’re meant to make you better in and out of the gym.
monday, february 16
A.
back squat 3,2,1,3,2,1
B.
EMOM for 8 mins (4 sets):
odd mins: 45s echo bike or row or ski
even mins: 20 Russian KBS (71/53)
EMOM for 8 mins (4 sets):
odd mins: 50 DUs
even mins: 20 WBS
friday, february 13
A.
5 sets:
1 segmented clean deadlift + 1 segment hang squat clean
B.
for time:
30 power cleans (135/95, Rx+ 155/105)
30 front rack lunges
30 TTB
30/24 cal row
thursday, february 12
A.
4 sets: superset
12/side single arm DB press (3s eccentric)
12-15 DB bench press (3s eccentric)
B.
EMOM for 12 mins (3 sets):
Station 1: 200m run
Station 2: 8 thrusters (95/65) + 5 over the bar burpees
Station 3: 6-8 burpee CTB pull-ups (rx+ 4 burpee MU)
Station 4: rest
At the 12:00 mark…
two rounds for time:
200m run
8 thrusters (95/65)
5 over the bar burpees
6-8 burpee CTB pull-ups
Why CrossFit Golden gate Athletes in San Francisco Are WellPrepared for HYROX races
HYROX continues to grow in popularity here in San Francisco, and with HYROX Las Vegas fast approaching, many athletes are turning their attention toward race prep. We’ve got a little known secret: CrossFit is great training for HYROX.
What Makes HYROX So Challenging?
A HYROX race follows a standardized format:
8 x 1km runs
Each run followed by a demanding functional workout station (including sled push, sled pull, wall balls, lunges, burpee broad jumps, rowing, farmers carry).
HYROX isn’t about flashy skills, it’s about:
Leg endurance
Aerobic capacity
Managing lactic acid buildup
Mental toughness under sustained fatigue
These demands line up almost perfectly with what CrossFit trains.
How CrossFit Builds the Leg Endurance HYROX Requires
HYROX rewards athletes who can keep moving when their legs feel trashed. CrossFit prepares athletes for this in several key ways.
High-Volume Lower-Body Work
Movements like:
Wall balls
Squats and thrusters
Lunges
Deadlifts
are staples in both CrossFit and HYROX. CrossFit athletes are used to performing these movements with an elevated heart rate after running or rowing, which closely mirrors race conditions. That ability to keep working when your quads are burning is one of the biggest predictors of HYROX success.
Training Through Lactic Acid Fatigue
HYROX sits right at the uncomfortable edge of endurance—where your breathing is elevated and your legs feel flooded.
CrossFit workouts regularly train athletes to:
Tolerate high lactate levels
Recover while still moving
Pace intelligently instead of redlining early
This is a massive advantage on race day.
The Mental Advantage CrossFit Athletes Bring to HYROX
HYROX isn’t just physically demanding, it’s mentally repetitive. Eight runs, eight stations, no surprises. CrossFit athletes are well prepared for this because they’re used to:
Long chippers
Extended time under tension
Staying focused when discomfort sets in
If you’ve trained consistently with us in our San Francisco CrossFit gym, you’ve already built the mindset required to perform well in a HYROX race environment.
Do Athletes Need More Running for HYROX?
Most CrossFit athletes don’t need to overhaul their training, they just need to be strategic. For HYROX prep, the biggest additions should be:
Easy aerobic runs (Zone 2)
Running on tired legs
Learning to pace runs conservatively early
Strength is rarely the limiter. Endurance efficiency is.
Why CrossFit and HYROX Are a Natural Fit
HYROX rewards:
Strong, fatigue-resistant legs
Aerobic capacity
Mental resilience
The ability to sustain effort over time
These qualities are already deeply ingrained in CrossFit training.
For athletes training in San Francisco and targeting HYROX Las Vegas or future HYROX races, CrossFit Golden Gate will help you build an exceptional foundation. With a few endurance-focused tweaks, CrossFit athletes are often better prepared than they realize. HYROX isn’t about reinventing your training—it’s about learning how to apply it on race day.