Blog Archives: General

Crossfit Games Open Registration Begins January 15th!

f3584134e7f293d2290d285ef6a32a1f-605x312The Games Season is almost upon us.  We will be hosting an Informational Meeting Thursday, February 6th at 8pm. The meeting is geared towards those who have never participated before. If you were in the Open last year, the event will function the same.  The way the Open will work at SFCF:  We will host the Open WOD every Saturday evening through the Open Season from 4-6 p.m.   This is a really fun, competitive, and supportive event and we have a potluck during/after.  We will have the SFCF staff on hand to judge and cost to participate is $10/WOD or $50 for the whole Open Season.  If you want to try out the Open Workouts but don’t care to do it in a formal judged environment, we will be programming the Open WODs as the Saturday Morning Level 1 classes.   If you want to participate in the Saturday evening Group WODs, you will need to:

 1.  Register for the Open starting on January 15th.   We will circulate the registration link once it is posted.   The cost to register for the Open through Crossfit last year was $20. Expect a similar charge this year.

2.  Email Lara to sign up to participate in the Saturday night WODs –

You can read more about the upcoming Open Season HERE.

Crossfit for Hope WOD – THIS Saturday, July 6th – 9:30 a.m.

This weekend, on Saturday, July 6th, 2013 from 9:30 – 11:30 a.m.,  San Francisco CrossFit will be participating in the CrossFit for Hope WOD. CrossFit for Hope is a non-profit organization that funds research for terminal children’s illnesses.

This year, San Francisco CrossFit’s goal is to raise $1000 for the organization.  Please help us reach our gym goal!  There is a $10 minimum donation to participate.


To participate:

1.   Register on the Crossfit for Hope website – you can use the same login information you used for the Crossfit Games Open.
2.   Sign in for the class on MindBody
3.  Bring a minimum of $10 donation to participate – cash or checks are fine.   100% of your donations will go directly to Crossfit for Hope.

The Workout:

“Hope for Cures” WOD


“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Regular Class Schedule:
SFCF will be having our regular level 1 class at 830am.  The 930 and 1030am classes will be designated for Hope WODing fun.

The Crossfit Games Open and Mental Toughness, A Guest Post by Lisa Warren

The Crossfit Open and Mental Toughness Since childhood, athletics have been a strong presence in my life. I did gymnastics till age twelve, experimented with water polo, swimming, cross country and track and field in high school and spent my college years as a pole vaulter and thrower on my Division III track and field team. I’ve always enjoyed sports, but excelled at strength and conditioning. So after college, when I stumbled upon Crossfit, the “sport of fitness,” I knew it’d be right up my alley.

In the most concise terms Crossfit is “constantly varied, high-­‐intensity, functional movement.” In a typical Crossfit workout, or WOD, you will see any combination of Olympic weightlifting, power lifting, bodyweight exercises, kettlebell work, basic gymnastic skills, running, rowing or jump roping. When you walk into a Crossfit gym, or box, as we like to call them, you won’t see any machines. Barbells, dumbbells, ropes, kettlebells, chalk buckets and pull-­‐up rigs dominate the scenery. Intimidating to the newcomers eye, it’s a seasoned crossfitter’s playground.

This year was my second time competing in the worldwide Crossfit Open. The Crossfit Open lasts for five weeks. At 5pm every Wednesday one workout is released. Registered athletes must attempt the workout, and have it judged, scored and validated by a Crossfit coach before Sunday at 5pm. Come Sunday evening, you can go online and check your rank in your respective region or in the entire world, if you dare. This year over 120,000 athletes living in 118 countries took on the challenge. The newbies compete with the veterans, the beginners compete with the elite, all in the same five events; it is a truly unique opportunity.

The Open for most is a humbling experience. When you are competing against thousands and thousands of other participants, you are bound to be better than some, but you may get a shake to your ego when you realize that hundreds or even thousands are better than you! The Open is an opportunity to challenge yourself and push your limits, to compete amongst a supportive community, and to evaluate your strengths and weaknesses. The majority competes in the Open for fun, but for those competitors wishing to make it to the individual competition at Regionals in May, it’s a fight for the top 48 in each region.

As one of those crazy crossfitters trying to qualify for Regionals, my feelings surrounding the Open covered the broad emotional spectrum. The grand revealing of each workout every Wednesday evening brought with it a plethora of mixed emotions: the relief of knowing, excitement, at times disappointment, and undoubtedly the fear of the pain and suffering I knew was to come. I was physically prepared for the workouts of the Open, but the mental game was a whole different beast.

Every Friday evening during the Open, my San Francisco Crossfit community would gather for a night of friendly competition to take on that week’s daunting workout, followed by plenty of food and drinks. Whenever you have a group of people so dedicated and excited about something, a strong community is bound to blossom from it, and that is definitely the case with Crossfit. On these Friday evenings, my stomach twisted in knots, I always felt some relief in the fact that we would all suffer together. When you cheered your fellow teammates on, you knew how they were feeling… there was empathy… and I think that’s why the camaraderie and support always felt so strong and genuine. And if my teammates weren’t enough motivation, I always looked forward to my “post-­‐workout recovery drink” of beer or wine, and later I’d top it off with some delicious burgers and milkshakes with my boyfriend.

I can’t tell you how many times in my relatively short Crossfit career I have questioned why I enjoy doing Crossfit. It is a love-­‐hate relationship at its finest. No matter how much I mentally prepare myself beforehand, there comes a point in every difficult workout when a flood of negative thoughts and emotions infiltrate my mind: ” I hate this,” “I can’t do this,” “Why did I ever think this was a good idea?,” “I can just stop now and all the pain will go away.” It feels like it takes the will of every molecule in my body to disregard those negative thoughts and keep pushing until the bitter end. But one Open workout in particular reminded me of why I continue to push myself. The workout was a repeat from the previous years Open. It had a 12-­‐minute time cap, with the goal to get through as many reps as possible of the following: 150 wallballs, 90 double unders and 30 muscle ups. A wallball consists of squatting to full depth with a medicine ball (14lbs for women), throwing it up to a 9ft target, and catching and repeating (only 150 times!) Double unders are a jump rope skill in which the rope must pass under the feet twice before the feet touch the ground. And lastly, to perform a muscle up in Crossfit, a person hangs on a pair of rings and uses a kip to get their upper body over the rings and then extends the elbows straight.

There are exercises I dislike in Crossfit, but few I hate more than the simple wallball. Double unders can be my friend or foe, depending on the day, and muscle ups, in fact, are one of my favorite Crossfit skills. But in order to get to the glorious muscle up, I’d have to endure a mountain of suffering beforehand. About midway through the wallballs, already feeling quite exhausted, that devil on my shoulder began its negative rant. There were so many reasons I wanted to quit and in the moment they seemed awfully convincing. But somehow I kept going. I didn’t want to let down all the people cheering me on. I especially didn’t want to let down myself, and frankly, I didn’t want to do this workout ever again, so I better suck it up and give it my best shot now. Fast forward through the rest of the wallballs and double unders, I finally reached the muscle ups with two and a half minutes to spare. Three by three, two by two, and one by one, I eked them out until time was up. The time cap freed me and relief set in as I collapsed on the ground. My final rep count was 256…150 wallballs, 90 double unders and 16 muscle ups. It was 10 more muscle ups than I had gotten the previous year. My score ranked me 13th in the NorCal region out of 2000 plus girls.

It was in that moment that I remembered why I continue to compete in Crossfit. I couldn’t wipe a smile off my face. I literally blew myself away with what I had just accomplished in a mere twelve minutes. I pushed through the suck and emerged on the other side victorious. I’m sure marathoners, triathloners, swimmers, rowers, and other athletes have felt the same way. You endure a lot of suffering for those few moments when you sit there afterwards, truly in awe of what your body can do.

Now the Open is over. I qualified for Regionals by the skin of my teeth and a new and exciting challenge waits. The better I get at Crossfit, the more I have to suffer, and that’s an intimidating thought. And many times I push myself to the finish and the end result is just mediocre. But that’s the beauty of any real challenge in life. You work tirelessly; persevere through uncomfortable situations, sometimes to no avail. But when you finally see the results, or maybe even just a glimpse of progress, like I did after that 12-­‐minute workout, it makes every second of the difficult journey worthwhile.


Reminder – No Classes This Weekend & Final Open Update

Just a reminder that the gym will be closed this weekend (April 6-7) because we are hosting Coach Brian’s Crossfit Endurance Seminar.   We WILL be hosting Open Gym on Saturday evening from 5-7 p.m. so you can get your workout on with Coach Tyler.

Our final Open WOD will be on Friday evening as usual and Tonya will circulate the heat schedule later today or tomorrow morning.   If you cannot make Friday night, feel free to drop in on Saturday at Open Gym to do the workout.   Good luck to everyone on the final WOD!




So You Think You Can Squat?

OK San Francisco CrossFitters, see how your squat holds up on ice.  Yes, SFCF we are going Speed skating!  You  are invited (with friends and family) on Saturday, April 27th  at 8:15 p.m. to come have a blast at Yerba Buena Ice Rink in San Francisco.  

Learn how to skate and fall or if you’re adventurous — Yasmen will be teaching the basics of Speed skating with basic drills and fun games.  Maybe even a relay or two. Don’t panic if you don’t know how to skate, or never been in an ice rink before.
Wear – Gloves, (any kind) knee pads, sweats with thermals underneath and plenty of fleeces, its cold in there.   Don’t wear anything tight, or you won’t be able to squat.  Helmets recommended (any kind).
Cost $10.00 adults.  Kids under 12 $8.00  skate rentals $3.00 (Try and have exact change to make the line go faster).  

For those of you who can skate and want to try speed skating boots and blades, please let Yasmen know when you RSVP with your name and US shoe size.   Cannot guarantee a boot that fits, but will try and get you a pair.  Kids sizes are also available.  

If you want to start the evening off a wee bit earlier, we will be meeting at the Thirsty Bear Brewing Co for a home made brew and then walking over to Yerba Buena Ice Rink.  (yeh –go easy on the brew or you’ll be seeing more ice then you bargained for)

Thirsty Bear Co
Meet up at 6:00 P.M.
661 Howard Street between 3rd and Hawthorne

Meet up at 8:15 P.M.
Yerba Buena Ice Rink
750 Folsom Street at 4th Street
Entrance is up the stairs to the right next to the bowling center

Pon™ Slays The Way To Cool 50K

While all the rest of us were focused on Crossfit Games Workout 13.1, Pon™ was out there slaying the Way To Cool 50K.   This was the first race of the year in the USATF Ultra Grand Prix Series.   Here’s a little about the experience from Pon™ himself:  “I was a bit nervous coming in since I didn’t sleep well the night before, but as soon as the gun went off I dialed into a nice pace until the marathon mark 26.2 miles.  I took a good beating with the heat and had to fight through some cramps, walked it off, and stormed towards the finish!  Personal best 50K time of 5:27 from 9:06.”

That’s a FOUR HOUR PR!   Whattttt???  So awesome – congrats Pon™!!!

New Mobile App Is LIVE!


The Live Edit mobile app is a fast and easy way to view our class schedule, reserve and cancel, classes, and make appointments. With our mobile app, you can log in using your MindBody login.

  • View our Class Schedules
  • Reserve Classses
  • Book Private Coaching Sessions
  • Review or update membership information.

To use our mobile app, go to on your smartphone’s internet browser and click on the Mobile Schedule under the Search Field on the home page.

Christine Carosi & Pat Griffin Headed to the Arnold Weightlifting Championships

We are so excited that Coach Pat Griffin and SFCFer Christine Carosi are competing this weekend at the The Arnold Weightlifting Championships in Columbus, OH.   Coach Diane Fu will be coaching these two Fu Barbell athletes in their vision quest to hit their personal bests in the snatch & clean & jerk.   We will also be keeping an eye on friend of SFCF Katie Hogan as she attempts to lift some huge weights just a few days before she begins her bid to qualify for the 2013 Crossfit Games.

The Weightlifting Championships are one of over 40 sports and events held annually in downtown Columbus as part of the Arnold Sports Festival, will host weightlifters from every continent on the planet (well, except Antarctica) and is one of only two qualifying events for the 2013 World Weightlifting Championships and Pan American Championships for USA Weightlifting.

In addition to showcasing world-class lifters from Canada to Ecuador, Colombia to Cameroon, the 2013 Arnold Weightlifting Championships has also reserved two special sessions on Friday evening for CrossFitters only. “CrossFit is arguably the best thing ever to have happened to weightlifting in the United States,” says Rachel Crass, co-director of the event. “The sport’s popularity is booming, and the lifts are on television again. It’s incredible. We want to show the world that CrossFitters can not only perform the lifts, but they can perform them well, with solid technique and competitive weights. We want to show the world what CrossFitters can do with the quick lifts.”

Diane will be documenting the whole weekend on Instagram so you can follow her @DianeFu.   Good luck Pat, Christine, and Katie!



Mental Toughness and the Crossfit Games Open

The oak fought the wind and was broken, the willow bent when it must and survived.” -Robert Jordan

Every year, thousands of Crossfit athletes test themselves with five weeks of workouts designed to separate the wheat from the chaff. This year the threshing season starts on March 6th, and San Francisco Crossfit has a secret weapon: Stevo the Sport Psychology Intern!

Starting on February 28th, Stevo will be hosting a free weekly workshop to help athletes who would like to prepare for the mental challenge of the Crossfit Games Open. Topics will include, goal setting, reflection, focus, and resiliency. There will be activities, challenges, and an open environment for discussing how to get the most out of the Games, even if you’re just doing it for fun. Athletes of all skill levels are welcome and may join for any of the classes they wish during the Open.

Thursdays 2/28-4/5 – 8:00-9:00pm

All SFCF Members welcome – Sign Up Here

SFCF Mobile App Disabled

We learned today that MindBody is no longer supporting our Skilled Athlete Mobile App and so the app has been disabled as of today.   We know that this has been a very convenient and useful way for you all to sign in to classes and manage your account, etc.  and so we will figure out a new solution as soon as possible.  In the meantime, please revert to signing in to class online.    Sorry for any inconvenience and we will update you as soon as we have implemented an alternative.

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