Thursday, october 9
A.
strict press 6 sets of 2 reps
B.
push press 5 sets of 2 reps
C.
5 sets, one set every 3 mins, each set for time:
9 CTB pull-ups (Rx+ 4 BMUs)
9 push ups
12 Russian KBS (70/53)
12/10 cal row or ski or 9/7 cal echo bike
wednesday, october 8
A.
4-5 sets:
2 tempo back squats (@ 3211) + 3 back squats (no tempo)
B.
Rx
2 rounds for time:
75 WBS
100 DUs
RX+
2 rounds for time:
75 WBS
150 DUs
scaled
3 rounds for time:
30 WBS
60 DUs (or bar taps to a pull-up bar 6" above max reach)
tuesday, october 7
A.
6 sets:
hang squat clean + power clean
B.
12 min amrap:
6 burpees over the bar
6 power cleans (155/105, Rx+ 205/145)
12 TTB
monday, october 6
A.
6 sets:
2 sets of 3 reps split jerk
4 sets of 2 reps split jerk
B.
for time:
12 STO (155/105, 185/125)
600m run
9 STO (185/125, Rx+ 225/155)
400m run
6 STO (195/135, Rx 245/175)
200m run
friday, october 3
A.
strict press 5×3
B.
push press 4×2
C.
12 min amrap:
12 cal ski
12 power snatches (95/65, Rx+ 115/75)
12 cal row
12 push ups
Personal Training for in San Francisco: Strength, Confidence, and Community
At CrossFit Golden Gate, we believe strength training is for everyone and especially important for women who want to feel stronger, healthier, and more confident in their daily lives.
For those not ready for group classes, our personal training program is designed to meet you where you are, whether you’re brand new to lifting weights or already experienced but looking for next-level results. With one-on-one coaching, you’ll learn proper technique, build strength safely, and discover just how capable your body really is.
As a woman-owned strength gym in San Francisco, we know firsthand how empowering it is for women to step into a space that celebrates strength, resilience, and progress over quick fixes or fitness fads. Personal training gives you individualized guidance and accountability, so you can focus on your unique goals whether that’s toning your body, building muscle, improving endurance, or simply feeling stronger and more confident.
If you’ve been searching for a personal trainer in San Francisco with a supportive, knowledgeable coach and a community that lifts you up, we’d love to meet you.
Ready to get started? Email us today!
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