monday, july 28
A.
6 sets:
2 push press
B.
“Artie”
20 min amrap:
5 pull-ups
10 push ups
15 air squats
5 pull-ups
10 thrusters (95/65)
friday, july 25
A.
6 sets:
clean deadlift + power clean
B.
3 rounds for time:
30 CTB pull-ups (Rx+ 10 BMUs)
15 C&J (95/65, Rx+ 135/95)
12 box jump overs
300m run
Why We Program Accessory Work and Metcons to Complement the Main Lift
If you've been to one of our classes, you've probably noticed a pattern: the strength portion of the class often focuses on one major lift — and the finisher/conditioning feels like it’s connected. That’s not a coincidence. It’s very intentional.
At CFGG we don’t just throw movements into workouts randomly. Every lift, every superset, every finisher has a purpose — and that purpose is to help you move better, get stronger, and perform at your best.
Here’s why we choose complementary accessory work and metcon movements to support part A (the main lift).
1. Reinforcing Movement Patterns
Let’s say the main lift is the back squat. Your body needs strong quads, glutes, hamstrings, and core engagement to move safely and effectively under load. That’s why we might program accessory work like:
lunges or split squats
front squats
heavy KBS
These movements isolate and reinforce the same muscles and mechanics used in your squats — but with lower loads and higher control.
2. Building Strength Where You’re Weak
complementary lifts and movements give us a chance to target muscles or stability areas that may not get enough attention during heavy barbell lifts. For example:
Struggling with your bench press lockout? We’ll hit triceps a little more with DB bench press
Fighting your front squat position? Expect midline and front rack mobility work with KB front rack movements
It’s not just about getting stronger — it’s about balancing your body and preventing plateaus (and injuries).
3. Translating Strength to Conditioning
Strength is great but we also love strength under fatigue.
We often include metcon movements that mirror or support the lift of the day. If you deadlifted heavy earlier in class, you might see kettlebell swings, running, or box jumps in your workout — all of which demand posterior chain engagement, coordination, and stamina.
The result? You don’t just build strength — you learn to use it when your heart rate is up and fatigue sets in.
4. Better Movement Quality Over Time
When you move with intention — under load, with relevant accessory work, and in metcons — you train your body to be efficient, resilient, and powerful.
Our goal is always to help you:
Move well first
Build strength second
Apply both under intensity
This approach means you get better results, with less wear and tear and more confidence in your movement.
Final Thought
We don’t program random workouts. We program purposeful progress.
Each lift has a reason.
Each accessory drill supports your progress.
Each metcon is an opportunity to train smarter, not just harder.
Next time you see box jump overs and lunges after squats, know this: it’s not filler. It’s the bridge between where you are and where you want to go.
thursday, july 24
A.
5 sets: (superset)
4-4-3-3-3 incline bench press
single arm DB row 8 reps/arm (30X2)
B.
for time:
18-15-12-9 DB bench press
24-20-16-12 cal row
15-12-9-6 burpees over the erg
wednesday, july 23
A.
5 sets:
2 tempo pause front squats (32X1) + 3 reps no tempo or pause
B.
90s to complete: 20 WBS + max reps Russian KBS (71/53)
90s rest
90s to complete: 20 WBS + max reps power snatches (75/55)
90s rest
90s to complete: 20 WBS + max KBS
90s rest
90s to complete: 20 WBS + max reps power snatches (75/55)
90s rest
90s to complete: 20 WBS + max reps KBS
score = total reps KBS and total reps power snatches
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