thursday, october 2
A.
5 sets
3.3 strict pull-ups (every rep 3s pause with chin over bar + 3s eccentric)
strict tempo on these!
3.3 = cluster sets. 10s rest between singles
B.
For time:
15 Bar Facing Burpees
15 Hang Power Cleans (115/75, Rx+ 155/105)
15 Bar Facing Burpees
30 CTB pull-ups (Rx+ 20 BMUs)
15 Bar Facing Burpees
15 Hang Power Cleans (115/75, Rx+ 155/105)
15 Bar Facing Burpees
wednesday, october 1
A.
4-5 sets:
1 tempo pause back squat (@ 3211) + 4 back squats (no tempo)
3211 = 3s down, 2s pause at bottom
B.
5 sets, one set every 3.5 mins, each set for time:
15 WBS
12 TTB
12 front rack lunge steps (135/95)
tuesday, september 30
A.
6 sets:
power clean + hang squat clean
B.
for time:
10 power cleans (185/125, Rx+ 205/145)
100 DUs
8 power cleans (195/135, Rx+ 225/155)
80 DUs
6 power cleans (205/145, Rx+ 245/165)
60 DUs
monday, september 29
A.
6 sets:
3 sets of 3 reps split jerk
3 sets of 2 reps split jerk
pause for 2s in receiving on all reps
B.
for time:
20-15-10 DB bench press (50/35, Rx+ 60-70)
200m run (Rx+ 300m run)
9-7-5 wall walks (Rx+ 12-9-6)
200m run (Rx+ 300m run)
friday, september 26
A.
strict press 5×5
B.
push press 3×3
C.
for time:
15-12-9 STO (155/105, Rx+ 185/125)
800m-600m-400m run
thursday, september 25
A.
6 sets:
hang power clean + hang squat clean
B.
for time:
30-20-10 burpees over the bar
21-15-9 power cleans (155/105)
30-20-10 TTB
wednesday, september 24
A.
5 sets of 5 reps strict pull-ups (weighted?)
every rep: 3s pause chin over bar, 3s eccentric
B.
6 sets:
90s to complete:
8 CTB pull-ups (Rx+ 3 BMUs)
7 power snatches (95/65, Rx+ 115/75)
max cal ski, echo bike or row
score = total cals
rest 2 mins between sets
tuesday, september 23
A.
6 sets:
split jerk x 3 reps (2s pause in receiving position, same or slightly heavier than last week)
B.
For time:
300m run
9 wall walks (Rx+ 12 wall walks)
18 DB bench press (50/35, Rx+ 60-70#)
21 push jerk (115/75, Rx+ 135/95)
300m run
21 push jerk
18 DB bench press
9 wall walks (Rx+ 12 wall walks)
300m run
Train Smarter, Not Longer
If you’re a woman in your mid to late 40s or 50s and still grinding away on the treadmill or elliptical, hoping to slim your waistline, it might be time to rethink your approach.
Exercise physiologist Dr. Stacy Sims explains that long, steady-state cardio isn’t just ineffective during perimenopause and menopause — it can actually work against you. As you lose progesterone, your body can’t buffer stress hormones like cortisol the way it used to. That means all those long runs and bike rides may actually increase belly fat, break down muscle, and leave you feeling drained. “You can’t out-cardio your hormones,” Sims says. “Menopausal women need to train smarter — not longer.”
The good news? The solution isn’t more cardio — it’s smarter training.
Heavy Strength Training builds muscle, protects bone density, and keeps metabolism firing.
True High-Intensity Intervals (short bursts of effort with full recovery) boost growth hormone, improve insulin sensitivity, and help regulate body composition.
These are the exact principles we’ve built our programs around at CrossFit Golden Gate. For over 13 years, we’ve been helping people train in ways that actually work with their physiology, not against it.
Whether you prefer personal training with a private coach who can tailor every session to your needs, or group classes where you’ll find smart, supportive programming already built in, we’ve got you covered.
We’re proud to be a woman-owned gym in San Francisco, committed to helping women in every stage of life feel stronger, healthier, and more confident.
It’s time to stop pounding the pavement and start training in a way that supports your hormones, your body, and your long-term health. If you’re doing hours of steady-state cardio and not seeing results — or worse, feeling more tired and stressed — it’s time to switch gears.
Lift heavy. Sprint short. Recover well.
friday, september 19
A.
4 sets:
6 reps strict press
B.
3 sets:
3 reps push press
C.
for time:
40-30-20-10 cal rowing
20-15-10-5 strict push up burpees over the erg
thursday, september 18
A.
6 sets:
hang power clean + squat clean
B.
5 rounds for time:
12 box jump overs
9 power cleans (155/105)
6 front squats
CrossFit vs. Personal Training in San Francisco: Which Should You Choose?
If you’re looking to get fit in San Francisco, you might be wondering: Should I sign up for CrossFit classes or work with a personal trainer? The truth is, both are excellent options — and the right choice depends on your goals, personality, and preferences. At CrossFit Golden Gate, we offer both group CrossFit classes and personalized training so you don’t have to choose one or the other.
The Benefits of CrossFit
CrossFit is a high-energy, community-driven fitness program designed to build strength, conditioning, and endurance.
Every workout is scalable for all levels.
The group setting keeps you motivated and accountable.
You’ll never get bored — workouts are constantly varied.
It’s a fun way to get fitter, faster, and stronger.
CrossFit is great if you thrive on community, love variety, and want a challenging but rewarding workout environment.
The Benefits of Personal Training
Personal training is all about individualized attention.
Work one-on-one with a coach focused solely on you.
Sessions are designed around your goals, fitness level, and lifestyle.
Great for beginners, people returning from injury, or anyone who wants focused results.
Accountability is built in — your coach keeps you on track every step of the way.
Personal training is ideal if you want flexibility, tailored programming, or extra support as you build confidence in the gym.
When to Choose CrossFit
You’re motivated by group energy.
You like competition and variety.
You want to improve overall fitness in a supportive environment.
When to Choose Personal Training
You’re new to fitness or intimidated by groups.
You’re training for something specific (like HYROX, weight loss, or strength goals).
You want undivided attention from your coach.
Best of Both Worlds
At CrossFit Golden Gate, you don’t have to pick one. Many of our members combine personal training with group classes — using personal training to build skills and confidence, and CrossFit to stay motivated and connected to the community.
Whether you’re searching for CrossFit in San Francisco or a personal trainer in San Francisco, CrossFit Golden Gate offers both under one roof. Reach out today to schedule your first personal training session or try a class — and take the first step toward your goals.
Wednesday, September 17
A.
4 sets of 5 reps strict pull-ups
B.
6 sets:
1:45 to complete:
45 DUs
8 CTB pull-ups (Rx+ 3 BMUs)
max cal echo bike or ski or row
2:15 rest between sets
score = total cals
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