tuesday, july 22
A.
5 sets:
2 segmented clean deadlifts (3131) + 2 clean deadlifts
B.
3 rounds for time:
18-15-12 power cleans*
15 TTB
100 DUs
18 reps @ 135/95
15 reps @ 155/105
12 reps @ (185/125)
Monday, july 21
A.
6 sets:
2 push jerks
B.
3 sets:
In 2 mins, complete: 200m run + max reps DB push press (50/35)
rest 60s
In 2 mins, complete: amrap: 3 CTB pull-ups + 6 push ups + 9 air squats
rest 60s
friday, july 18
A.
5-6 sets:
segmented clean deadlift + hang clean pull or high pull + hang power clean
B.
5 rounds for time:
12 deadlifts (155/105)
9 hang power cleans
6-5-4-3-2 ring MUs or 3x CTB pull-ups
THURSDAY, july 17
A.
5 sets: (superset)
5-5-4-4-4 incline bench press
single arm DB row 8 reps/arm
B.
3 sets
4 min amrap:
15/12 cal row
3 burpees over the erg
3 Shoulder to Overhead (95/65, Rx+ 135/95)
15/12 cal row
6 burpees over the erg
6 Shoulder to Overhead
15/12 cal row
9 burpees over the erg
9 Shoulder to Overhead
etc.. add 3 reps to burpees over the erg and STO each round
rest 60s between sets
pick up where you leave off each time
Wednesday, july 16
A.
6 sets of 2 tempo pause front squats (32X1)
B.
For time:
40-30-20-10 WBS
30 DUs
40-30-20-10 DB front rack lunge steps (50/35)
30 DUs
tuesday, july 15
A.
5 sets of 2 reps segmented clean deadlift (3131)
B.
for time:
600m run
15 power cleans (155/105)
12 power cleans (185/125)
30 TTB
400m run
9 power cleans (195/135)
6 power cleans (205/145)
20 TTB
scaled:
15 (115/75)
12 (135/95)
9 (155/105)
6 (175/115)
Monday, july 14
A.
6 sets: 1 push press + 1 push jerk
B.
for time:
18-15-12-9-6
DB bench press
pull-up
push press (95/65)
NEW CLASSES ADDED starting this week
Friday CrossFit at 4:30PM
Saturday HYROX at 9:00AM
Saturday CrossFit at 9:30am is still on!
More class times. More options. More variety. More gains.
friday, july 11
A.
6 sets:
segmented clean deadlift + pause power clean
B.
for time:
Level 1
5 rounds of:
3 power cleans (205/145)
25 DUs
immediately into:
5 rounds of:
12 alternating DBS (50/35)
25 DUs
Level 2: power cleans (155/105), 10 reps DBS
Thursday, july 10
A.
5 sets (superset)
6-6-5-4-4 incline bench press
single arm DB row 10 reps/arm (30X2)
B.
15 min amrap:
5 pull-ups
10 push ups
15/12 cal row or 12/9 cal echo bike or 15/12 cal ski
5 pull-ups
10 push press (95/65)
Wednesday, july 9
A.
tempo pause front squat 3-3-3-2-2
B.
10 sets:tte
In 60s, complete:
6 TTB + 6 front rack lunge steps + max reps front squats (135/95)
30s rest between sets
score = total reps front squats
Tuesday, july 8
A.
segmented clean deadlift (3131) 3-3-3-2-2
B.
5 rounds for time:
6 power cleans (175/115)
7 burpee pull-ups
200m run
why i drink a periwork protein shake everytime i workout and have for 9 years now
Drinking Liquid Protein & Carbs During and After Your Workout can aid performance and energy as well as Help You Recover Faster
At CFGG we train hard — high-intensity WODs, strength training, HYROX classes, and more. To keep performing at your best, what you drink during and after your workout can help what you do in the gym. One of the simplest, most effective strategies? Sipping a mix of protein and carbs in liquid form. Here’s why:
Faster absorption when it matters most
During and after intense training, your muscles are depleted and your body is primed to absorb nutrients quickly.
Liquid nutrition (like a protein & carb shake) digests faster than solid food — meaning amino acids and glucose hit your bloodstream sooner, helping kickstart muscle repair and glycogen replenishment.
Replenish energy & prevent fatigue
Carbohydrates are your muscles’ preferred fuel. After a tough workout, your glycogen stores get depleted — leading to fatigue and slower recovery.
Drinking carbs during longer workouts (like endurance sessions, long partner WODs, or HYROX training) helps maintain performance. After your workout, carbs combined with protein speed up glycogen restoration, so you’re ready for your next workout.
Support muscle repair & growth
Protein supplies your muscles with amino acids they need to rebuild and grow. Consuming protein (about 20–30g) soon after training helps maximize muscle protein synthesis — especially when paired with carbs, which increase insulin, further supporting recovery.
Easier on the stomach
After a hard WOD, you might not feel like chewing food right away. A well-balanced recovery shake is easier to drink, helps you stay hydrated, and still gives your body the nutrients it needs.
What to drink: simple tips
Ask me what my favorite brand is, I committed, love it, and can place an order for you
Aim for 2:1 or 3:1 ratio of carbs to protein (e.g., 40–60g carbs & 20g protein)
Use fast-digesting carbs (like a piece of frozen banana blended into a shake)
Choose high-quality whey (or plant protein)
Add water to help rehydrate
Level up your recovery at CrossFit Golden Gate
Nutrition is just one part of recovery, but it can make a difference in your results. We’re here to help you train smarter — not just harder.
Need help dialing in your workout nutrition? Ask our coaches for help!
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