monday, august 25
A.
build to a tough single push jerk, not necessarily a 1RM
B.
1 set of max reps push press at 70%
C.
1 set of max reps push press at 65%
D.
5 sets, each for time, one set every 3 mins:
200m run (Rx+ 300m)
12 TTB
5 hang C&J (135/95)
Early Bird HYROX Race Tickets — Just for Our Community!
We’re excited to announce an exclusive perk for our incredible fitness community!
As a thank you for your commitment and energy, all active members and punch card holders are eligible for early bird access to HYROX race tickets!
What does this mean for you?
You get the opportunity to secure a highly coveted HYROX race spot to sold out races before the general public.
If you're part of our community, this is your chance to lock in your next race early and stay ahead of the game.
Why this matters:
HYROX races sell out fast!
You get to train with purpose, knowing your goal is locked in
How to Claim Your Early Bird Ticket:
Be an active participant (unlimited member or punch card holder).
If you’re not part of our crew yet — now’s the time. Grab a punch card or sign up for a membership and become eligible for this awesome early bird opportunity.
Let’s get race-ready, together!
Why CrossFit Golden Gate Has the Best HYROX Classes in San Francisco
Whether you’re training for your first race, eyeing a podium finish, or just want a killer workout, not all HYROX-style training is created equal. At CrossFit Golden Gate, our HYROX classes are intentionally programmed with one goal in mind: helping you perform your absolute best—on the race floor and beyond.
Here’s why our classes stand out:
Race-Ready Programming
Every class is designed to prepare you for the demands of an actual HYROX race: sled pushes and pulls, wall balls, burpee broad jumps, rowing, skiing, running, and more. We don’t just throw random workouts together—we follow a progressive structure to help you build endurance, strength, and efficiency in race specific movements.Expert Coaching
Our experienced coaches know how to scale the work for all fitness levels, from seasoned competitors to first-timers. You’ll get feedback, strategy tips, and pacing guidance so you don’t just train hard—you train smart.Community That Pushes You
HYROX is about testing your grit, but it’s also about camaraderie. Our classes bring the energy of race day into the gym, with everyone pushing, cheering, and grinding together.Not Racing? No Problem.
Even if you don’t have a HYROX competition on your calendar, these workouts are an effective way to improve your cardio capacity, muscular endurance, and overall fitness. Think of it as functional training meets next-level conditioning.
Bottom line: If you want the best HYROX prep in San Francisco—or just want to challenge yourself with some of the most effective workouts around—CrossFit Golden Gate is the place to be.
Ready to try it? Join us for a class and experience the difference.
friday, august 22
A.
snatch skills & drills
C.
“15.1”
9 min amrap:
15 TTB
10 deadlifts (115/75) scaled (85/55)
5 snatches (115/75)
thursday, august 21
A.
4 sets:
single arm DB push press x 2 sets of 12/side, 2 sets of 10/side
single arm bent over DB or KB row x 10 reps
B.
20 min amrap:
500m row
8 dips (banded or rings or scale to 8 push ups)
10 strict push up burpee box jumps
400m run
8 dips (banded or rings or sub 8 push ups)
10 strict push up burpee box jumps
Why We Use Complementary Movements in strength & Conditioning components
If you’ve ever noticed lunges, KBS, or high volume lighter squats in the metcon after heavy squats, you might wonder: is this too much? why do we double up on the same muscle groups?
The answer: complementary movements make your strength training more effective.
When you squat heavy, you’re building maximum strength. Following it up with lighter, higher-volume work in conditioning challenges your muscles in a different way. This combination:
Reinforces strength gains – hitting the same muscles from new angles makes the strength “stick.”
Builds muscular endurance – so your legs don’t just get strong, they stay strong over time.
Balances weaknesses – lunges, step-ups, and unilateral movements correct imbalances heavy barbell lifts can hide.
Improves real-world performance and stability
At times it might seem repetitive. But it’s one of the smartest, most intentional ways to get stronger, see more results/gains in the main lifts, get fitter, and be more resilient/reduce risk of injury.
wednesday, august 20
A.
2-2-2-1-1-1 tempo pause front squat (32X1)
B.
15 min amrap:
2-4-6-8-10-12-14….back rack lunges (95/65, Rx+ 135/95)
2-4-6-8-10-12-14….back squats
6-12-18-24-30-36… KBS (53/35, Rx+ 62/44)
….and so on up the ladder
tuesday, august 19
A.
5-5-4-4-3 clean deadlift
B.
5 sets:
In 90s complete:
50 DU (buy in) + max reps power cleans in time remaining
rest 90s between sets
set 1 - 135/95
set 2 - 155/105
set 3 - 185/125
set 4 - 195/135
set 5 - 205/145
Why Strength Training Is Essential—Especially If You’re on GLP-1s
Strength training has always been one of the most powerful tools for improving health, fitness, and longevity. But with the rise of GLP-1 medications like Ozempic, Wegovy, and Mounjaro, building and maintaining muscle has become more important than ever.
Why Strength Training Matters
When you lift weights or train with resistance (like barbells, dumbbells, sleds, or your own bodyweight), you:
Build lean muscle mass → which boosts metabolism, burns more calories at rest, and improves strength for daily life.
Strengthen bones and joints → protecting against injury and age-related bone loss.
Improve insulin sensitivity → helping your body manage blood sugar more effectively.
Enhance functional fitness → so everyday movements (carrying groceries, climbing stairs, playing with kids) feel easier.
The GLP-1 Connection
GLP-1 medications have shown powerful results for weight loss but a well documented and common side effect in addition to fat loss, is muscle loss as well.
Losing muscle mass has serious downsides:
A slower metabolism, which can make weight regain more likely.
Decreased strength and energy.
Higher risk of falls, frailty, and other health issues as you age.
This is where strength training comes in. Incorporating regular resistance training while on GLP-1s is a must so you can protect your muscle mass, preserve your metabolism, and ensure your weight loss journey supports long-term health.
Why Train With Us
At CrossFit Golden gate, we specialize in making strength training safe, approachable, and effective for every fitness level. Whether you’re brand new to exercise or returning after years away, our experienced coaches can guide you through proper technique, progressive training, and smart programming.
We offer:
Private training for personalized attention.
Small group classes that are supportive, welcoming, and motivating.
CrossFit-style workouts that blend strength, conditioning, and real-world fitness.
The Bottom Line
If you’re on a GLP-1 medication—or even just starting a weight loss journey—don’t skip strength training. Building muscle is the key to protecting your body, sustaining your results, and feeling strong and capable for years to come.
monday, august 18
A.
15 mins to find a 1RM push press
B.
1 set of max reps at 75% of part A
C.
for time:
12-9-6
push jerk (155/105)
CTB pull-ups
~rest 2 mins~
for time:
15-12-9
push press (115/75)
pull-ups
Train for HYROX in San Francisco
If you’re searching for a San Francisco HYROX gym or training for a HYROX race, look no further. Our Saturday & Sunday HYROX training classes are specifically crafted to prepare you for race day. You’ll find workouts filled with the same movements you’ll see in competition—sled pushes, sled pulls, running, burpee broad jumps, skiing, rowing, wall balls, and more.
We’re not just a CrossFit gym—we’re the only gym in San Francisco offering structured race prep HYROX classes with expert coaching, a curated training plan, and a supportive community. Whether you’re training for your first HYROX, aiming for a personal best, or just looking to get your sweat on, our workouts are tailored to build strength, endurance, and efficiency in a fun and supportive environment.
Ready to take your training to the next level? Come experience why we’re getting race prep ready as a HYROX gym in San Francisco.
Join us for weekend HYROX class and start building your race-day advantage today.
friday, august 15
A.
5 sets:
snatch high pull + snatch
B.
3 sets of 5 reps snatch deadlifts (3131)
C.
“16.3”
7 min amrap:
10 power snatches (75/55)
3 BMUs (scaled = 5 CTB pull-ups)
Thursday
A.
incline bench press - build to a 2RM
B.
2 drop sets of max reps at 75% of part A weight
C.
18 min amrap:
at 0:00, 6:00 and 12:00, perform 400m run (as a buy in)
then in time remaining, amrap:
“25.1”
3 lateral burpees over the DB
3 DB hang clean-to-overheads (50/35)
12 lunge steps (unweighted - like in the open wod)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Not Just CrossFit: Why Our San Francisco Gym also Offers the Best Private Training, Too
When people hear about our gym, the first thing they often think is CrossFit in San Francisco — and yes, we’re proud to be one of the city’s top CrossFit communities. But here’s the thing: we’re not just CrossFit.
We also offer world-class private training in a very private and spacious facility that’s tailored to your unique goals, schedule, and fitness level. Whether you’re a complete beginner, returning from injury, or an experienced athlete chasing specific performance goals, our personal training in San Francisco gives you the focused attention and custom programming you need.
Why Choose Private Training in San Francisco?
Our private training program is designed for people who want:
One-on-one attention from an expert coach
A much more private and spacious environment
Customized workouts that fit your body, goals, and preferences
Flexible scheduling that works around your busy life
A safe and supportive environment to progress at your own pace
Unlike generic big-box gyms, our private sessions aren’t just about counting reps. Your coach will assess your movement patterns, track your progress, and continually adjust your plan so you see results faster and more efficiently.
The Best of Both Worlds: CrossFit + Personal Training
You don’t have to choose between CrossFit classes and personal training — many of our members combine them. Private sessions can help you:
Refine your technique before joining group workouts
Focus on skill development (like pull-ups, Olympic lifts, or double-unders)
Build strength and confidence in a more private setting
Recover and rebuild post-injury with tailored mobility and strength work
Private Training for Every Goal
Our San Francisco personal training clients come to us for all kinds of reasons:
Weight loss and body composition changes
Strength training and muscle building
Endurance and conditioning for sports or events
Improving mobility and flexibility
General health, energy, and longevity
No matter your starting point, our coaches meet you where you are — and push you just enough to keep you progressing.
Why Our Private Training Stands Out in San Francisco
Expert coaches with years of experience and multiple certifications
A huge clean, well-equipped facility in the heart of San Francisco
Programs designed around your goals, not a one-size-fits-all template
A friendly, supportive community that keeps you motivated
Ready to Get Started?
If you’re searching for private training in San Francisco or looking for a gym that offers more than just CrossFit, we’d love to meet you. Book a free consultation today and discover how we can help you look, feel, and perform your best.
More Muscle = Better Blood Sugar and Why That Matters for Everyone, Even if You Don’t Have Diabetes
When most people think about building muscle, they focus on strength, tone, and how their body looks. But there’s a powerful, less-talked-about benefit: muscle plays a big role in keeping your blood sugar stable.
how Muscle Helps Regulate Blood Sugar
Muscle tissue acts like a sponge for glucose (sugar) in your blood. When you eat carbohydrates, your body breaks them down into glucose, which your muscles can absorb and store for energy. The more muscle you have, the more storage capacity you have — which means your body can clear sugar from the blood more efficiently.
Strength training makes your muscles more sensitive to insulin (the hormone that moves sugar into your cells), reducing your risk of blood sugar spikes after meals.
Why Stable Blood Sugar Matters (Even if You Don’t Have Diabetes)
Chronic high blood sugar — even without a diabetes diagnosis — can quietly damage your health over time. Here’s what it can lead to:
Increased inflammation – Linked to joint pain, autoimmune flares, and chronic diseases.
Blood vessel damage – Raising the risk of heart disease and stroke.
Nerve damage – Causing tingling, numbness, or burning sensations.
Vision issues – Blurry vision or early eye disease.
Energy crashes – Roller-coaster fatigue, brain fog, and irritability.
Hormone disruption – Affecting stress, reproductive, and metabolic hormones.
Skin problems – Slower wound healing, more infections, and skin darkening.
The Takeaway
Whether you’re lifting heavy or doing bodyweight strength work, building muscle isn’t just about aesthetics or athleticism — it’s an investment in your long-term health. Your muscles help keep your blood sugar steady, your energy levels stable, and your risk for chronic disease lower.
wednesday, august 12
A.
6 sets:
2 tempo pause front squats
B.
for time:
20 Back Squats (155/105)
250/200m row
15 Back Squats
500/400m row
10 Back Squats
1000/800m row
Why Swapping Fat for Muscle Makes You Smaller, Not Bulkier
There’s a common fear many women have about strength training:
“If I lift weights, I’m going to get bulky.”
Let’s clear this up right now—building muscle will not automatically turn you into a bodybuilder. In fact, if you replace a pound of fat with a pound of muscle, you’ll actually look smaller, more toned, and more defined.
Here’s why:
Muscle vs. Fat: Same Weight, Different Size
A pound is a pound, whether it’s fat or muscle—but they take up very different amounts of space in your body.
Fat is fluffy, soft, and takes up more volume.
Muscle is dense, compact, and firm.
So if you lose a pound of fat and gain a pound of muscle, the scale might not budge—but your clothes will fit better, and you’ll look leaner. Think of it like swapping a pillow for a brick—they weigh the same, but one is clearly smaller and more solid.
The Benefits of More Muscle
When you build lean muscle:
You shrink in size while becoming more firm and sculpted.
Your metabolism speeds up, helping you burn more calories at rest.
You become stronger, which makes everything from grocery runs to workouts easier.
Your body shape changes in a way that looks healthy and athletic, not bulky.
Why CrossFit Is Perfect for This
CrossFit isn’t about “bulking up”—it’s about building functional strength through constantly varied, high-intensity workouts that combine weightlifting, cardio, and bodyweight movements.
In a typical week of CrossFit, you’ll:
Lift heavy enough to stimulate muscle growth without excessive size gain.
Burn calories during and after your workout thanks to high-intensity intervals.
Build a body that’s lean, firm, and capable.
And unlike endless cardio, which can sometimes burn muscle along with fat, CrossFit helps protect and grow lean mass while you lose fat—so the inches come off, but the strength stays.
The Takeaway
If your goal is to be smaller, firmer, and stronger, replacing fat with muscle is the way to go. It’s not about the number on the scale—it’s about body composition.
CrossFit is one of the most effective, time-efficient ways to make that transformation happen. And the best part? You’ll see it not just in the mirror, but in the way you move, feel, and live
tuesday, august 12
A.
5 sets:
1 segmented clean deadlift (3131) + 1 clean deadlift
B.
for time:
15 CTB pull-ups
21 power cleans (135/95) (scaled 95/65)
75 DUs
15 CTB pull-ups
15 power cleans (185/125) (scaled 115/75)
75 DUs
15 CTB pull-ups
9 power cleans (205/145) (scaled 135/95)
75 DUs
monday, august 11
A.
6 sets: 2 push jerks
B.
5 sets, each for time, one set every 3 mins:
200m run (Rx+ 300m)
12 TTB
6 power jerks (155/105)
friday, august 8
for time:
1200/1000-900/800-600/500-300/250m row
24-18-12-6 burpees over the erg
24-18-12-6 power cleans (135/95)
24-18-12-6 TTB