Monday, july 7
A.
6 sets:
3 push jerks
B.
12 min amrap:
3-6-9-12-15-18…and so on up the ladder
burpee box jumps
STO (115/75)
Friday, july 4
A.
6 sets:
segmented clean deadlift + hang squat clean
B.
for time:
30-20-10
power snatch (75/55)
OHS
CTB pull-ups
Thursday, july 3
A.
5 sets: (superset)
6 incline bench press
10/arm single arm DB row
B.
5 sets:
3 min amrap:
3 push jerks (155/105)
6 push ups
9 KBS (53/35)
1 min rest between amraps
pick up where you leave off each round
wednesday, july 2
A.
tempo pause front squat 4-4-4-3-3 (32X1)
B.
For Time:
21 double KB rack squats (53/35)
1000/800m row
18 double KB rack lunge steps
750/600m row
15 double KB rack squats
500/400m row
12 double KB rack lunge steps
250/200m run
9 double KB rack squats
Why Tempo & Pause Training Make You a Better CrossFit Athlete
As you may have noticed, we love tempo and pauses in our lifting at CFGG! Tempo (lifting at a controlled speed) and pauses (holding a position mid-lift) might look like simple tweaks — but they’re powerful tools for anyone who wants to lift better, move safer, and get stronger. Here’s why:
1. Builds true strength & control
Slowing down removes momentum from the lift. When you add a pause at the bottom of a squat or slow the eccentric (lowering) phase, your muscles and connective tissues have to do all the work — which builds raw strength and better muscle recruitment.
2. Improves technique under fatigue
CrossFit workouts often demand speed, but quality always comes first. Tempo and pauses help you:
Find and hold correct positions
Train better posture and bar path
Fix common issues (like collapsing in the bottom of a squat or rushing a pull)
3. Creates better mind–muscle connection
You’re forced to feel each part of the movement — making it easier to notice and fix weaknesses or asymmetries that can lead to injury.
4. Builds capacity & stability for metcons
When you spend extra time moving or pause in a front rack or overhead position, you train your core and stabilizers to stay strong — even under fatigue. This carries over to thrusters, overhead squats, cleans, and heavy metcons.
5. Strengthens weak points
If your sticking point is coming out of the bottom of a squat or catching in a clean, pausing right at that spot forces adaptation — helping you break through plateaus.
In our programming, this looks like:
3s eccentric (lowering) on squats
2s pause at the bottom of a front squat
clean deadlifts with pauses in various positions such as above the knee
3s eccentric on clean deadlifts
These aren’t just “extra work” — they’re targeted tools to help you lift more safely, move better under fatigue, and ultimately perform better in WODs, competitions, and everyday life.
Train smart. Move with purpose. Get stronger where it matters.
tuesday, july 1
A.
segmented clean deadlift (3131) 4-4-3-3-2
B.
5 rounds for time:
3 power cleans (185/135, Rx+ 205/145)
12 toes to bar
3 power cleans
12 box jump overs
Monday, June 30
A.
6 sets:
2 push press + 1 push jerk
B.
For time:
21 push press (115/75, Rx+ 135/95)
21 CTB pull-ups
7 Wall Walks
400m run
15 push press
15 CTB pull-ups
5 Wall Walks
400m run
9 push press
9 CTB pull-ups
3 Wall Walks
400m run
HYROX Classes in San Francisco at CrossFit Golden Gate
Are you looking for a new fitness challenge that pushes your endurance, strength, and mental grit? Welcome to HYROX — the global fitness race that’s transforming the way we train — now offered right here at CrossFit Golden Gate in San Francisco, California!
What is HYROX?
HYROX is a unique competition that combines running with functional workouts in a race format. Each athlete completes 8 x 1 km runs, each followed by a functional workout station. The result? A full-body test of fitness, endurance, and determination.
At CrossFit Golden Gate, our HYROX classes are designed to help you train smarter, build race-ready stamina, and master the movements you’ll face on race day.
Why Try HYROX Classes at CrossFit Golden Gate?
Specialized HYROX programming: Our classes focus on building your running capacity, improving technique on functional movements, and developing efficient race pacing.
Expert coaching: Our certified coaches bring deep experience in CrossFit, endurance training, and HYROX-specific strategy to help you train safely and effectively.
Community support: Whether you’re aiming for your first HYROX race or pushing for a personal best, you’ll train alongside like-minded athletes who motivate you to give your best.
Convenient San Francisco location: We’re located in the heart of San Francisco and we have parking, making it easy to add HYROX training to your weekly routine.
Who Should Join HYROX Classes?
HYROX training is perfect for:
CrossFit athletes looking to add endurance and running into their routine
Runners and endurance athletes who want to get stronger
Anyone who loves functional training and wants a new challenge
Beginners eager to experience race-style workouts in a supportive environment
Ready to Start Your HYROX Journey?
At CrossFit Golden Gate, we believe fitness should be fun, challenging, and transformative. Our HYROX classes are open to all fitness levels — we scale workouts so everyone can participate and progress.
Train for HYROX. Race with confidence. Transform your fitness.
Join the movement at CrossFit Golden Gate – San Francisco’s destination for HYROX training and community.
friday, june 27
A.
6 sets:
segmented clean deadlift + pause clean
B.
for time:
800m run
20 squat cleans (155/105)
20 power cleans
40 TTB
thursday, june 26
A.
4 sets:
6 reps incline bench press
single arm DB row 10 reps/arm
B.
18 min amrap:
40/30 cal row
10 renegade rows (row R, row L, push up) (50/35)
20 single arm DB push press*
*for the single-arm DB push press, hold two DBs in the front rack position, perform 10 reps with one arm while holding the other DB in the front rack position, then perform 10 reps on the other arm
wednesday, june 25
A.
tempo pause front squat 5-5-4-4-3 (32X1)
B.
5 sets: 2 mins on/2 mins rest
8 lateral burpees over the bar
*** (115/75, Rx+ 135/95)
max cal row
score = total cals rowed
***
set 1 - 12 front rack lunges
set 2 - 15 front squats
set 3 - 12 front rack lunges
set 4 - 15 front squats
set 5 - 12 front rack lunges
tuesday, june 24
A.
segmented clean deadlift (3131) 4-4-4-3-3
B.
5 rounds for time:
7 power cleans (185/125) (no more than 80% of 1RM)
50 DUs
monday, june 23
A.
6 sets:
1 push press + 1 push jerk
B.
for time:
800m run (buy in)
then…
10 rounds of:
3 hang power clean + jerks (135/95, Rx+ 155/105)
6 TTB
600m run (buy out)
friday, june 20
A.
6 sets:
segmented clean deadlift + hang power clean + hang squat clean
B.
5 sets, one set every 3 mins, each set for time:
Level 1
40 DUs
15 TTB
15 power snatches (75/55)
Level 2:
30 DUs
10 TTB
10 power snatches
thursday, june 19
A.
4 sets: (superset)
2 sets of 8 reps, 2 sets of 6 reps incline bench press
single arm DB row 10 reps/arm
B.
For Time:
21 Bench Press (115-155)/(75-95)
800m ski (or run)
15 Bench Press (135-185)/(95-115)
600m ski (or run)
9 Bench Press (165-205)/(115-135)
400m ski (or run)
Tuesday, june 17
A.
Segmented Clean Deadlift (3131) 5-5-4-4-3
B.
4 sets, one set every 4 mins, each set for time:
6 burpee box jump overs
8 power cleans (185/125)
6 burpee box jump overs
monday, june 16
A.
6 sets:
1 Push Press + 2 Push Jerks
B.
for time:
300m run
30 HSPUs
15 CTB pull-ups
300m run
30 STO (135/95, Rx+ 155/105)
15 CTB pull-ups
300m run
6 wall walks (Rx+ 8 reps)
15 CTB pull-ups
300m run
friday, june 13
A.
clean skills & drills
B.
for time:
24-18-12
power cleans (135/95)
front rack lunge steps
burpee pull-ups
thursday, june 12
A.
4 sets:
incline bench press x 8 reps
single arm DB row 1 set of 12/side, 3 sets of 10/side
B.
For Time:
400m run
20 Bench Press (105-155)/(65-95)
600m run
15 Bench Press (135-185)/(75-115)
800m run
10 Bench Press (145-205)/(95-135)
1000m run
5 Bench Press (155-225)/(105-155)