tuesday, september 16
A.
5 sets:
split jerk x 3 reps
B.
for time:
300m run
25 TTB
20 burpees over the bar
30 Shoulder to Overhead (115/75)
300m run
30 Shoulder to Overhead (115/75)
20 burpees over the bar
25 TTB
300m run
monday, september 15
A.
front squat 3-2-1-3-2-1*
B.
for time:
40-30-20-10
Russian KBS (53/70) (eye level)
front rack lunge steps (95/65)
*This rep scheme is known as a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load.
Example
3 @ 100
2 @ 110
1 @ 120
3 @ 105
2 @ 115
1 @ 125
Why strength training is crucial for Women 35 and up
If you’re a woman in your late 30s, 40s, or 50s (potentially navigating perimenopause or menopause), you may have noticed that your body responds differently to exercise than it used to. Hormonal changes affect metabolism, muscle mass, recovery, and even how your body handles stress. This is why the right training approach matters more than ever.
Long steady-state cardio is NOT the most effective choice for women during this stage of life. Instead, the focus should be on strength training for women in midlife and high-intensity interval training (HIIT) — the exact combination you’ll find in a CrossFit gym and the private training programs at CrossFit Golden Gate.
Why not steady-state cardio?
As estrogen and progesterone decline, women are more prone to muscle loss, bone density reduction, and changes in body composition. Spending hours doing endurance cardio can backfire — raising stress hormones, slowing recovery, and making it harder to maintain lean muscle.
Why strength training is essential for women 35 and up
Strength training for women over 35 is the single most important investment in long-term health. Lifting heavy helps:
Maintain and build lean muscle mass
Strengthen bones and protect against osteoporosis
Support metabolism and make weight management easier
Improve confidence, energy, and quality of life
Why high-intensity interval training works
Short, intense workouts give women in their late 30s, 40s and 50s the metabolic and cardiovascular boost they need without the downsides of long cardio sessions. HIIT improves:
Cardiovascular health
Fat metabolism and insulin sensitivity
Energy levels and resilience
Training efficiency — a full-body workout in less time
Why CrossFit and private training are the perfect fit
CrossFit combines exactly what midlife women need most:
Strength training for menopause (lifting, pulling, pushing)
HIIT workouts for perimenopausal women (bursts of effort with recovery)
A strong sense of community and accountability
For those looking for more guidance here in San Francisco, we offer private training for women in their 40s and 50s as a great option to learn safe lifting technique, customize workouts to fit individual needs, and stay consistent.
The takeaway
Approaching 40 doesn’t need to mean slowing down but it does require training smarter. With the right balance of strength training and HIIT, women can protect muscle, boost bone density, target unwanted belly fat, improve energy, and feel stronger than ever.
CrossFit and the private training we offer are the most effective, empowering ways for women to thrive through perimenopause, menopause, and beyond.
friday, september 12
A.
5-6 sets:
snatch pull + power snatch + OHS
B.
for time:
30-20-10
burpees over the bar
OHS (95/65)
TTB
thursday, september 11
A.
4 sets:
single arm DB push press 8/side (30X2)
single arm bent over DB or KB row x 10-12 reps (30X2)
B.
18 min amrap:
300m run
12 DB Bench Press (50/35, Rx+ 60/40)
12 CTB pull-ups (Rx+ 6 BMUs)
Wednesday, September 10
A.
6x2 front squat
B.
5 sets:
2 mins to complete:
50 DUs + **WBS + max cal echo bike or row or ski in time remaining
2 mins rest between sets
score = total cals each set
**
scaled = 15 WBS
Rx = 20 WBS
Rx+ = 27 WBS
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.