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
thursday, january 29
A.
Split Jerk
2 sets: 2 reps @ 75-80%
4 sets: 1 rep @ 80-90%
B.
for time:
45-36-27-18-9 cal row
6-5-4-3-2 wall walks
wednesday, january 28
A.
deadlift 5-5-4-4-4 (3s eccentric every rep)
B.
for time:
10-8-6-4-2 deadlifts (185/125)
20-16-12-8-4 lateral burpee over the bar
10-8-6-4-2 hang power cleans (185/125)
tuesday, january 27
A.
5 sets: barbell seated press 3-3-2-2-2
4 sets: single arm bent over rows x 8-10 reps
B.
9 min amrap:
3-6-9-12-15-18… CTB pull-ups
3-6-9-12-15-18…. push jerk (135/95, Rx+ 155/105)
100m run after each round
monday, january 26
A.
back squat 32X13-3-3-2-2
B.
14 min amrap:
10 front rack lunge steps (135/95)
10 TTB
5 thrusters (135/95)
10 box jumps
why lifting and crossfit are so great for improving body composition and long term metabolic health
TL;DR
EPOC (“afterburn”) is the extra energy your body uses after training to repair muscle, restore oxygen, and rebalance hormones
CrossFit and heavy resistance training create the largest EPOC response and the biggest improvements in insulin sensitivity*
Steady state cardio supports heart health but has a smaller afterburn and less impact on muscle repair
Higher EPOC = better metabolic flexibility and fewer consequences from the occasional indulgences we all love, think mimosas or croissants
Exercise isn’t just about what happens during the workout. Many of the most important metabolic benefits occur after you’re done, when your body is repairing muscle and replenishing energy. This recovery phase is where insulin sensitivity improves and EPOC comes into play.
*Insulin sensitivity determines how efficiently your body deals with carbohydrate intake. When you’re insulin sensitive, glucose is quickly shuttled into muscle to be used or stored supporting energy, recovery, and stable blood sugar. When insulin sensitivity is poor, more insulin is required to manage the same amount of glucose. Over time, this leads to fat gain, energy crashes, and increased inflammation
What Is EPOC and Why You Want More of It
EPOC (Excess Post-Exercise Oxygen Consumption) refers to the elevated oxygen and energy your body uses after intense exercise to return to baseline.
During this window, your body is repairing muscle tissue, replenishing ATP and glycogen, and regulating hormones and body temperature
All of this requires energy, meaning your metabolism stays elevated for hours - and sometimes up to a full day after certain workouts. The greater the intensity and complexity of the exercise, the larger the EPOC effect.
Heavy Resistance Training & Barbell Lifting
Heavy resistance training is one of the best ways to improve insulin sensitivity. Muscle contractions increase glucose uptake during and after training, and increased lean muscle mass improves your ability to manage blood sugar. The mechanical stress of heavy lifting creates a strong muscle repair signal, which keeps energy demands elevated well after the workout.
EPOC: Moderate to high, especially with heavy compound lifts and shorter rest periods.
CrossFit & High-Intensity Functional Training
CrossFit blends heavy lifting with high-intensity conditioning, making it particularly powerful for metabolic health. Rapid glycogen depletion and full-body muscle recruitment dramatically improve post-workout glucose uptake. At the same time, the combination of mechanical and metabolic stress increases recovery demands across muscle, connective tissue, and the nervous system.
EPOC: High—often among the largest of any training style, with elevated metabolism lasting 12–24 hours.
Long Steady-State Cardio
Examples: Jogging, cycling, rowing at a consistent pace
Steady-state cardio improves insulin sensitivity primarily during and shortly after activity by enhancing mitochondrial efficiency and glucose use. However, these effects are often short-lived unless training volume is high. Muscle repair demands are relatively low, and EPOC is minimal—most energy is burned during the workout itself.
EPOC: Low
Why This Matters for Real Life, Including Food
Higher EPOC doesn’t mean you can eat without limits—but it does widen the margin for error.
When your body is in a prolonged recovery state, it is:
Actively refilling muscle glycogen
Shuttling glucose into muscle instead of fat
Burning more energy at rest
In practical terms, this means people who lift heavy or train intensely often tolerate carbohydrates and indulgences far better than those relying on cardio alone. It’s the difference between a mimosa and croissant being a metabolic setback or something your body can handle better.
Strong muscles + high recovery demand = metabolic flexibility.
The Bottom Line
If your goals include insulin sensitivity, body composition, and long-term metabolic health, resistance training should be the foundation. CrossFit and high-intensity functional training amplify these benefits through larger EPOC and greater muscle repair demands, while steady-state cardio plays a supportive role.
friday, january 23
A.
5-6 sets:
1 segmented clean deadlift + 1 hang clean pull + 1 hang power clean
B.
“14.4”/“23.1”
14 min amrap:
60 cal row
50 TTB
40 WBS
30 power cleans (135/95)
20 ring muscle-ups (scale = CTB or chin over bar pull-ups)
thursday, january 22
A.
6 sets:
split jerk
sets 1-3: 2 reps @ 75-80%
sets 4-6: 1 rep @ 80-85%
B.
for time:
1-3-6-9-12 wall walks
3-6-9-12-15 DB bench press (50/35)
300m after each round
16 min cap