friday, october 31
A.
6 sets:
snatch x 1 rep
Set 1 - 76-81%
Set 2 - 81-86%
Set 3 – 86-91%
Sets 4-6 - 91-95%
B.
3 min amrap:
500/400m row + max reps power snatches (135/95, Rx+ 155/105) in the remaining time
rest 2 mins
3 min amrap:
500/400m row + max reps power cleans in the remaining time
rest 2 mins
3 min amrap:
500/400m row + max reps deadlifts in the remaining time
Why Strength Training is the Secret to Fitness for Women
As women hit their mid-30s and beyond, fitness needs begin to change and the old “more cardio” approach just doesn’t cut it anymore. The key to maintaining strength, energy, and confidence? Lifting weights. We happen to know a bit about that.
As estrogen levels begin to decline, women naturally lose muscle mass, bone density, and metabolic efficiency. Strength training directly counteracts these changes: it boosts lean muscle, improves metabolism, strengthens bones, and helps regulate hormones. It’s not about getting bulky; it’s about staying strong, lean, and capable through every stage of life.
At CrossFit Golden Gate, we understand these changes. Not everyone is ready for group classes and we’re proud to offer personal training programs specifically designed for women 35+. Our expert coaches help you build muscle safely and effectively, while tailoring workouts to your goals, lifestyle, and current fitness level. We are home of some of the best personal trainers in San Francisco.
As a woman-owned gym, we’re passionate about helping women lift heavy, feel powerful, and take ownership of their health. Whether you’re new to strength training or ready to take it to the next level, we’re here to help you feel your strongest — inside and out.
Ready to get started? Learn more about our personal training and book your first session today!
thursday, october 30
A.
8x1 tempo strict press (3-5s eccentric every rep)
B.
3x10-12 DB bench press
C.
15 mins of: “Nate”
2 ring muscle-ups (sub 5 CTB pull-ups
4 HSPUs (sub 9 push ups or 4 box HSPUs)
8 KBS (70/53)
wednesday, october 29
A.
5 sets:
1 tempo pause back squat + 3 back squats (no tempo)
B.
5 sets:
in 90s, complete:
10 front rack lunge steps (135/95)
9 front squats
max cal echo bike or cal row or ski
90s rest between sets
score = total cals
tuesday, october 28
A.
6 sets:
1 hang squat clean
B.
for time:
15-12-9-6-3 power cleans (155/105)
21-18-15-12-9 TTB
50 DUs after each round
monday, october 27
A.
6x1 split jerk w/ 2s pause in receiving
B.
for time:
21-15-9 push jerk (135/95)
21-15-9 burpees over the bar
5-4-3 wall walks
300m run after each round
friday, october 24
A.
6 sets: snatch
Set 1 – 1.1 reps @ 61-66%
Set 2 – 1.1 reps @ 66-71%
Set 3 – 1.1 reps @ 71-76%
Set 4 – 1 rep @ 76-81%
Set 5 – 1 rep @ 81-86%
Set 6 – 1 rep @ 86+%
B.
“snatchballs”
10 sets:
60s to complete:
10 WBS + max reps power snatch (95/65 or @ ~ 65-70% of heaviest weight in part A)
20s rest between sets
score = total reps power snatches
Rx+ = 15 WBS each set
scaled = 8-9 reps WBS
Why Women Over 35 Should Lift Heavy: Insights from an expert on Female Physiology
At CrossFit Golden Gate, we work with many women of all ages who want to feel strong, confident, and in control of their bodies. But one of the biggest myths we still hear is that women should stick to light weights or high-rep workouts as they get older.
Exercise physiologist Dr. Stacy Sims, a leading researcher on female physiology and performance, says the exact opposite. For women over 35, lifting heavy and doing resistance training is essential, not optional. Here’s why:
1. It Fights Muscle and Bone Loss
As estrogen naturally declines in your late 30s and 40s, the body loses some of its ability to maintain lean muscle and bone density. Heavy strength training sends a powerful signal to preserve both. It keeps muscles active, bones strong, and metabolism high, helping you stay lean, capable, and resilient for decades. Read more about the importance of the hormonal response here.
2. It Builds Power and Stability
Dr. Sims emphasizes power, not just strength. Quick, explosive lifts and resistance training protect the fast-twitch muscle fibers that keep you balanced, quick, and agile. This becomes more important as we age and want to stay injury-free and mobile.
3. It Improves Metabolism and Hormone Health
More muscle means better blood sugar control and higher insulin sensitivity, two keys to avoiding midlife weight gain. Strength training helps regulate hormones, manage stress, and improve body composition far more effectively than endless cardio sessions.
4. It Boosts Mood and Reduces Stress
Lifting heavy doesn’t just change your body, it changes your mindset. Strength training improves confidence, reduces anxiety, and helps moderate cortisol, the stress hormone that can spike during busy or transitional times in life.
5. The Bottom Line
“You don’t need more cardio—you need more strength.” — Dr. Stacy Sims
If you’re a woman over 35, resistance training, especially lifting heavy weights, is one of the most powerful tools you have to feel strong, energized, and balanced. At CrossFit Golden Gate, a woman owned gym, we’ve been teaching strength training in San Francisco for over 13 years. Our experienced coaches specialize personal training in San Francisco and group classes to help women who are new to lifting or ready to take their training to the next level.
Schedule a free consultation here.
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