thursday, october 23
A.
6x1 Strict Press (with 3-5s eccentric every rep)
B.
5x1 Push Press
C.
for time:
15 ring muscle-ups (35 CTB pull-ups or 20 BMUs)
25 hang power C&J (135/95)
50 bar facing burpees
Rx+
for time:
15 ring muscle-ups (40 CTB pull-ups or 20 BMUs)
25 hang C&J (155/105)
60 bar facing burpees
How to Train for a HYROX Race in San Francisco
If you’re in San Francisco and looking for your next big fitness challenge, HYROX might be calling your name. It’s the ultimate combination of endurance, strength, and grit…part functional fitness, part race, and completely addictive.
At CrossFit Golden Gate, we’ve been helping athletes build strength and conditioning in San Francisco for over 13 years, and HYROX is a great test of both. Here’s how to train smart so you can show up confident on race day.
What Is HYROX?
HYROX is a global fitness competition that blends running and functional workouts.
Every race follows the same format:
1 km run
1 workout station
× 8 rounds
Stations include sled push, sled pull, burpee broad jumps, rowing, wall balls, and more.
You can compete as an individual, pair, or relay — and every division uses standardized weights, so you can track progress from one event to the next.
If you’re planning to race in HYROX Anaheim this December, now’s the perfect time to start training.
Step 1: Build a Strong Foundation
HYROX rewards strength under fatigue. That means lifting weights, not just running miles.
At CrossFit Golden Gate, we focus on:
Compound lifts like squats, deadlifts, and presses to build raw power.
Functional movements including lunges, carries, sled pushes, and pulls which mimic race stations.
Mobility work so your joints hold up under volume and load.
Step 2: Condition Like an Athlete
The key to HYROX success isn’t just how hard you can go, it’s how long you can sustain effort.
Mix in:
Interval running (e.g., 1 km repeats at race pace)
Mixed-modality conditioning - pairing runs with ski erg, wall balls, or sled work
Tempo work to control breathing and heart rate
We design our HYROX classes in SF to mimic this exact intensity blend so you’re never guessing whether you’re race ready.
Step 3: Train Smart, Not Randomly
HYROX prep requires a balance of strength, endurance, and recovery.
That’s where structure comes in.
In our dedicated HYROX training sessions (Wednesdays at 5:30 p.m. and on Saturdays and Sundays), you’ll work through:
Specific station technique (sled mechanics, efficient wall balls, etc.)
Race simulation workouts
Pacing strategies - when to push and when to recover
Training in a small group with expert coaching keeps you accountable and helps prevent overtraining.
Step 4: Find a Community That Pushes You
Training for HYROX is tough but it’s a lot easier with people who get it.
At CrossFit Golden Gate, you’ll find:
A spacious facility in the heart of San Francisco
Coaches who know how to prep for both CrossFit and HYROX
A community of athletes who thrive on challenge and progress
Whether you’re a seasoned competitor or just curious, you’ll fit right in. Prefer 1:1 training? Read more about personal training here.
Step 5: Start Now — and Get Ahead of Race Season
HYROX training takes consistency, but with the right plan and coaching, you can make huge progress in just a few weeks.
Our HYROX classes run:
Wednesdays @ 5:30pm
Saturdays @ 9am
Sundays @ 10:30am
Come sweat with us, dial in your technique, and get race-ready for your next event.
Ready to train for HYROX in San Francisco?
Join our next class at CrossFit Golden Gate — and see what you’re capable of.
Sign Up Here
wednesday, october 22
A.
5 sets:
1 tempo pause back squat @ 3211 + 4 back squats (no tempo)
B.
2 min amrap:
250/200m row + max reps front rack lunge steps (135/95)
rest 60s
2 min amrap:
250/200m row + max reps Russian KBS (70/53)
rest 60s
2 min amrap:
250/200m row + max reps thrusters (135/95)
rest 60s
2 min amrap:
250/200m row + max reps Russian KBS (70/53)
rest 60s
2 min amrap:
250/200m row + max reps front rack lunge steps (135/95)
tuesday, october 21
A.
6-8 sets:
1 power clean (all tough sets)
B.
for time:
15-12-9 power cleans**
24-18-12 TTB
21-15-9 burpee box jumps
15 power cleans (155/105, Rx+ 205/145)
12 power cleans (185/125, Rx+ 225/155)
9 power cleans (205/145, Rx+ 245/175)
Monday, october 20
A.
6 sets: split jerk w/ 2s pause in receiving
3 sets of 2 reps split jerk
3 sets of 1 rep split jerk
B.
3 rounds for time:
15 push jerks (135/95)
400m run
friday, october 17
A.
6 sets of snatch
Set 1 – 1.1.1 reps @ 57-62%
Set 2 – 1.1.1 reps @ 62-67%
Set 3 – 1.1 reps @ 67-72%
Set 4 – 1.1 reps @ 72-77%
Set 5 – 1 rep @ 77-82%
Set 6 – 1 rep @ 77-82%
B.
15 min amrap:
3 rounds of:
12 deadlifts (115/75)
6 power snatches
6 box jumps (30/24”)
300m run (after every 3 rounds of triplet)
thursday, october 16
A.
5x2 Strict Press
B.
1 set of max reps (@ 70% of weight from part A)
C.
4x1 Push Press
D.
for time:
21-15-9
hang C&J (135/95)
CTB pull-ups
80 DUs after each round
wednesday, october 15
A.
5 sets:
3 tempo pause back squats (@ 3211) + 2 back squats (no tempo)
B.
5 sets:
in 90s, complete:
8 front rack lunge steps (135/95)
8 front squats
max cal echo bike or cal row or ski
90s rest between sets
score = total cals
tuesday, october 14
A.
6 sets:
2 power cleans
B.
for time:
12 power cleans (155/105, Rx+ 205/145)
24 TTB
300m run
9 power cleans (185/125, Rx+ 225/155)
18 TTB
300m run
6 power cleans (205/145, Rx+ 245/175)
12 TTB
300m run
monday, october 13
A.
6 sets:
2 reps split jerk, pause for 2s in receiving
B.
12 min amrap:
6 left arm single arm DB hang C&J (50/35, Rx+ 60/40)
6 right arm single arm DB hang C&J
6 burpees over the DB
6 wall walks
6 burpees over the DB
12 DBS
New Wednesday HYROX Class Added!
Starting this week, we’re adding a HYROX class on Wednesdays at 5:30pm!
Whether you’re training for an upcoming HYROX race or just looking for a high energy, full-body workout, these classes are for you. Expect a mix of strength, endurance, and intensity that delivers results and a serious sweat. Read more about our San Francisco HYROX classes here.
HYROX Schedule:
Wednesday: 5:30pm
Saturday: 9:00am
Sunday: 10:30am
And don’t forget…CFGG members and punch card holders qualify for early bird race tickets! Reserve your spot in class here or check out our membership options here!
friday, october 10
A.
6 sets:
Snatch
Set 1 – 1.1.1 reps @ ~50-55%
Set 2 – 1.1.1 reps @ ~55-60%
Set 3 – 1.1 reps @ ~60-65%
Set 4 – 1.1 reps @ ~65-70%
Set 5 – 1 rep @ ~70-75%
Set 6 – 1 rep @ ~70-75%
B.
2 rounds for time:
200m run
10 burpee box jumps
200m run
20 OHS (75/55, Rx+ 115/75)
200m run
30 power snatches
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)