Thursday, January 23
A.
rear foot elevated split squat
2 sets of 10/leg
2 sets of 8/leg
B.
2-3 sets of 12-15 barbell RDLs
B.
10 rounds for time:
6 front squats (135/95)
35 DUs
Wednesday, January 22
10 rounds for time:
200m run
8 CTB pull-ups (scaled = 6 chin over bar pull-ups)
5 deadlifts (225/155)
10 box jump overs
Tuesday, January 21
A.
5-6 sets:
2 push press + 1 push jerk
B.
for time:
42-30-18 hand release push-ups
42-30-18 cal row
21-15-9 double DB devils press (45/25, Rx+ 50/35)
Monday, January 20
A.
front squat 4-4-3-3-3
B.
15 min amrap:
10 overhead lunge steps (95/65)
8 bar facing burpees
12 overhead lunge steps
10 TTB
Friday, january 17
A.
snatch skills & drills
E.
for time:
**4 Burpees at 0:00 and EMOM
25 power snatch (75/55, Rx+ 95/65)
25 push press
25 OHS
25 hang power snatch
25 Sumo Deadlift High-Pulls
Hyrox
Looking for HYROX classes in San Francisco? We now offer Hyrox three days a week including Wednesdays at 7pm, Saturdays at 8:30am and Sundays at 10:30am. These classes are open to everyone no matter experience or fitness level. If you’re looking to train for an upcoming HYROX race, challenge yourself physically and mentally, improve endurance, or change body composition, these classes are for you! Reserve your spot in a HYROX class here. Want a sneak peak into one of our HYROX classes? Check out this link!
benefits of private training
We love our group classes but realize some people prefer private training. Below are some of the advantages to working with a private trainer:
1. Personalized Attention
Tailored to Individual Needs: With a private trainer, the sessions can be customized to your specific goals.
2. Flexible Schedule
Convenience: Private training can be scheduled at times that are most convenient for you, unlike group classes which may have fixed schedules.
Consistency: Having a dedicated time to focus on your goals ensures regular progress without conflicting with other commitments.
3. Reduced Distractions
Focus on You: Unlike in group settings where there are multiple people and distractions, a private session is all about you. This creates an environment where you can fully concentrate on the task at hand.
Comfort: You can ask questions, make mistakes, and experiment without feeling self-conscious or rushed.
4. Adaptable Approach
Adjusting to Your Needs: If you’re training for something specific (e.g., a sport, an event, or a particular skill), the trainer can adapt the sessions based on progress or challenges.
Accommodating Injuries or Limitations: If you have any physical limitations or are recovering from an injury, a private trainer can modify exercises to accommodate those needs.
5. Privacy and Comfort
Confidential Environment: Private training allows for a more relaxed and comfortable setting, especially if you’re concerned about being judged in a group.
Stress-Free Learning: You can take your time, ask questions, and make mistakes without the pressure of a crowd or competition.
6. Increased Accountability
Personal Commitment: Having a scheduled private session helps you stay accountable to your training goals, as there’s a direct commitment to your trainer.
Tracking Progress: Trainers can help you track your development over time, ensuring that you stay on course and make adjustments when needed.
7. Specialized Focus/goals
Expert Guidance: If you’re aiming for something niche, such as preparing for a Hyrox race, improving your golf swing, training for a marathon, or improving specific gymnastics movements, private lessons can target those specific goals.
Customized Programs: Trainers can design specific programs for you based on your individual strengths and weaknesses, whether it’s for sports, fitness, or personal development.
Private training is ideal if you have specific goals, prefer personalized attention, or want faster results for a specific goals n a focused and supportive environment. It’s also great for those who need flexibility, extra motivation, or a customized approach to learning or fitness. Reach out to info@crossfitgoldengate.com to schedule a consultation today!