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.
wednesday, february 11
A.
deadlift 4-4-3-3-3 (3s eccentric)
B.
3 sets:
In 60s, complete:
20 alternating DBS (50/35) + max shuttle runs (1 rep = 25 ft out/25 ft back) in time remaining
rest 2 mins
In 60s, complete:
20 Russian KBS (70/53) + max cal echo/assault bike in time remaining
rest 2 mins
tuesday, february 10
A.
4 sets: 8 strict press (55-65%)
B.
1 set: 8-10 tempo push press (31X1)
*same weight as strict press*
C.
12 min amrap:
2-4-6-8-10-12-14… push jerk (155/105)
4-8-12-16-20-24-28…TTB
36 DUs after each round
monday, february 9
A.
back squat* 4-3-2-4-3-2
B.
Rx
3 rounds for time:
6 reps of [1 squat clean + 1 hang squat clean + 2 thrusters] (135/95, Rx+155/105)
12 bar facing burpees
scaled
3 rounds for time:
5 reps of [1 squat clean + 2 thrusters]
12 bar facing burpees
*This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load from the first time you hit those reps
Example
4 @ 100
3 @ 110
2 @ 120
4 @ 105
3 @ 115
2 @ 125
friday, february 6
A.
5 sets:
1 segmented clean deadlift + 1 segment power clean
pause just above knee caps and in power position on both reps
B.
For time:
400m run
15 power cleans (135/95)
84 DUs
400m run
12 power cleans (155/105)
72 DUs
400m run
9 power cleans (185/125)
60 DUs
thursday, february 5
A.
6 sets:
Split Jerk x 1 rep (80-90%)
B.
4 sets:
4 min amrap:
3 hang power cleans (135/95)
6 push jerks
9 front squats
12/9 cal row
– rest 2 mins between amraps –
pick up where you left off each round
tuesday, february 3
A.
4 sets: 10 strict press (~@50-60%)
B.
2 sets: 10-12 tempo push press (31X1)
*use same weight as strict press*
C.
for time:
800m run
then, 3 rounds of:
15 push press (95/65) (Rx+ 115/75)
9 burpees over the bar
400m run
then, 2 rounds of:
15 thrusters (95/65)
9 burpees over the bar
monday, february 2
A.
back squat (32X1) 6 sets of 2 reps
B.
EMOM for 12 mins (4 sets):
Station 1: 60 DUs
Station 2: 15 WBS
Station 3: 10-15 CTB Pull-Ups
at the 12:00 mark…right into
Two rounds for time:
60 DUs
15 WBS
15 CTB Pull-Ups
18 mins total time cap
score = time to complete the last 2 rounds
What Is the CrossFit Open, and Why Should I Sign Up?
The CrossFit Open brings athletes of all levels from all over the world together for a three-week global competition. Test your fitness, connect with the community, and find out what makes the Open unforgettable.
Whether you consider yourself a CrossFit newbie, competitor, enthusiast, fan, or community supporter, the CrossFit Open is for you. For some, the Open brings to life the why behind our daily commitment to CrossFit. Many of us came to CrossFit because we wanted more for our health and fitness, and the Open provides us with a way to stay accountable to this effort. For others, it’s a way to connect and celebrate with other CrossFit athletes within their affiliate and in other cities around the world.
While the workouts get a good effort out of everyone, for many, the motivation to participate comes from the camaraderie and support that wafts through affiliates and the worldwide community during this time of year. The shared suffering reminds us we are part of something much bigger than our individual efforts: We are part of a community that believes in the truth that CrossFit makes us better.
Independent of fitness level or experience, the Open brings us together to pursue something that would not hold the same meaning or possibilities if we were just working out on our own. One thing is certain: The Open is something you don’t want to miss. Don’t believe us? Let us walk you through the ins and outs of this three-week competition while addressing some common questions so you can decide for yourself. Let’s go!
What Is the CrossFit Open?
The Open has been a way to track the collective progress of the community. From first pull-ups and muscle-ups to an increase in max loadings, the Open has shown that the community is getting fitter together.
The design of the Open and its place within the CrossFit Games season was very intentional - to find and crown the Fittest on Earth but it’s become so much more than a “competitive” event. Structurally, the Open is a series of workouts spaced across three weeks.
The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard.
Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:
RX'd - Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
Scaled - Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
Foundations - Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.
Who Is the CrossFit Open For?
The Open is for everyone, and it serves athletes in a variety of ways. For the vast majority of people, the CrossFit Games season is complete after three weeks of the Open and is a standalone yearly endeavor. For others, the Open serves as the first qualifying round for the 2026 CrossFit Games season and will make you eligible to compete in the Community Cup later in the year.
Why Should I Do This If I'm Not Looking to Qualify for Other Competitions?
First pull-ups or MUs, PRs, cheering, & memories — that’s all well and good, but still: “I’m not a competitive athlete,” you might say, “so why would I do this?”
Even if you’re not in it to win it, the Open is a great way to check in on your fitness, set benchmarks to retest later, hold you accountable to moving forward and staying motivated for the upcoming year, accomplish personal goals, and celebrate with the community.
friday, january 30
A.
5 sets:
2 segmented clean deadlifts + 1 power clean
B.
for time:
5 reps of [1 squat clean + 2 front rack lunges] (155/105, Rx+ 185/125)
100-80-60-40-20 DUs