tuesday, september 9
A.
clean deadlift 6 sets of 2 reps
B.
For time:
15-12-9-6-3
power cleans**
burpee box jumps
**power cleans at…
15 @ (95/65) (Rx+115/75)
12 @ (115/75) (Rx+ 135/95)
9 @ (135/95), (165/115)
6 @ (155/105) (185/125)
3 @ (185/125) (205/145)
monday, september 8
A.
18 mins to find a 1RM push jerk
B.
1 set of max reps push press at 65-70% of part A weight
C.
5 sets, each for time, one set every 3 mins:
200m run (Rx+ 300m)
12 DB STO (50/35)
12 TTB
friday, september 5
A.
5-6 sets
1 clean deadlift + 1 hang clean pull + 1 hang power clean
B.
18 min amrap:
300m run
10 power snatches (95/65)
300m run
20 hang C&J
300m run
30 power cleans
thursday, september 4
A.
4 sets:
single arm DB push press (30X2): 2 sets of 10/side, 2 sets of 8/side
single arm bent over DB row (30X2): 4 sets of 10 reps/side
B.
5 sets:
In 2 mins, complete:
3 Wall Walks (Rx+ 5 WWs)
12 CTB pull-ups (Rx+ 6 BMUs)
Max DUs in the remaining time.
rest 2 mins between sets
score = total reps DUs
wednesday, september 3
A.
4-3-3-2-2 front squat
B.
for time:
20 overhead lunges (95/65)
20 Russian KBS (62/44)
20 TTB
20 front squats
20 KBS
20 TTB
40 front rack lunges
20 KBS
20 TTB
40 front squats
20 KBS
20 TTB
scaled
for time:
16 overhead lunges (95/65)
20 American KBS (53/35)
15 TTB
16 front squats
20 KBS
15 TTB
30 front rack lunges
20 KBS
15 TTB
30 front squats
20 KBS
15 TTB
tuesday, september 2
A.
clean deadlift
2 sets of 3 reps
3 sets of 2 reps
B.
12 mins to complete:
15/12 cal row
9 burpees over the erg
15 power cleans (135/95, scaled 95/65)
15/12 cal row
9 burpees over the bar
13 power cleans (185/125, 115/75)
15/12 cal row
9 burpees over the bar
max reps power cleans (205/145, 135/95)
score = total reps at final weight
monday, September 1
“Bull”-ish
with a partner:
two rounds for time:
200 DUs
60 overhead squats (115/75)
60 pull-ups
1 mile run (run together)
thursday, august 28
A.
4 sets:
10/side single arm DB push press (30X2)
10/side single arm bent over DB or KB row (30X2)
B.
18 min amrap:
12 single arm DB hang C&J (35/50) (6/side)
12 DB bench press
24/18 cal row
wednesday, august 27
A.
5-4-4-3-3- front squat
B.
EMOM for 10 mins
odd mins: 12 front rack lunge steps (135/95)
even mins: 20 Russian KBS (71/53)
tuesday, august 26
A.
5x3 clean deadlift
B.
For time:
30 burpees over the bar
15 Power Cleans (135/95, Rx+ 155/105)
40 CTB Pull-Ups (Rx+ 20 BMUs)
15 Power Cleans
30 burpees over the bar
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.