This week only, bench club is moved to Saturday 3/13 and we will do 21.1 on Sunday at 9:30am. Don’t miss out!
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CFGG happy hour – Sat 3/6, 6:30pm
this Saturday! 6:30pm at Peacekeeper – 925 Bush Street
Friday
A.
3 sets:
Back Squat:
1 Rep @ 30X0 – TOUGH , then 12 reps FAST
B.
5 sets:
In 90s, climb the ladder as high as possible
1-2-3-4-5-6……and so on up the ladder
bear complex*
burpees
rest 90s between sets, pick up where you left off each round
*bear complex:
power clean + front squat + push press + back squat + behind the neck push press
First Friday starts this week!
Starting on Friday, February 7th, and every first Friday of each month, members are welcome to bring a friend to class for free! No prior CF experience is necessary, just have your friend fill out the form on this link to let us know they’re coming.
Saturday Happy Hour – Feb 1 at 6pm!
Join us for an early evening gathering this weekend at Peacekeeper (925 Bush St) on Saturday at 6pm!
We’re Moving!
CFGG is relocating to a BIGGER BETTER location after morning classes on Wednesday, November 13th. Starting that evening, you’ll find us at 1185 Sutter Street. Stop by and say hi and get your sweat on!
Check our stories on IG for this weeks workouts!
@cfgoldengate
Memorial Day Murph
Join us as we pay tribute on Monday, May 27th at 9am!
The 2019 CrossFit Games Open begins this week!
Saturday schedules will be amended for five weeks during the open. Stay tuned for details.
Tuesday
A.
5 sets:
5-6 reps back squat (@2111)
B.
for time:
40 WBS
20 burpee pull-ups
30 WBS
15 burpee pull-ups
20 WBS
10 burpee pull-ups
10 WBS
5 burpee pull-ups