Group classes are offered Monday through Friday in the morning, noon, and evening and Saturday mornings. Completion of either a Basics Workshop or Private Coaching Introduction to Crossfit Series is a pre-requisite for joining any of our CrossFit, Skills, Powerlifting, Sport, Weightlifting, and Active Recovery/Mobility group classes. You may join our MetCon class directly – no prior experience or perquisites are required. **Please note that MetCon passes and memberships can not be applied to our regular group classes and open gym.
See our Group Class Schedule for specific class times and to sign-up for classes. Our core program is our Level 1 Crossfit classes and we recommend these classes for everyone to develop and increase base fitness capacities and well-rounded abilities. We also recognize that many athletes have significant holes in strength and general fitness. To this end, we also offer a wide variety of specialized classes that are intended to be a compliment to our Level 1 classes.
CrosSFit Classes – These are traditional Crossfit classes that include a skill-based warm-up, skill or strength training, the Workout of the Day (or “WOD”), and mobility work. The workouts can always be scaled so that new athletes can workout alongside veteran athletes. On some days, the WOD will be a 10-20 minute metabolic conditioning workout that combines several movements or exercises that are grouped into sets and either completed for time or in as many rounds a possible (“AMRAP”). On other days, the class will focus on a strength piece (like a 1 rep max deadlift) followed by a shorter metabolic conditioning “finisher” workout. We encourage all CrosSFit athletes to record their workout times/scores and track their progress on our Beyond the Whiteboard page.
MetCon – Hi-intesity and high-energy, MetCon (or M|C™) is a workout that utilizes functional body weight movements with light to moderate loads. This program includes CrossFit’s strength-building movements but omits the complex gymnastics and Olympic weight-lifting exercises. MetCon is easy to start but still very challenging and, like our CrossFit classes, every workout is different. Expect to work hard and see amazing results. .
CrosSFit Skills – CrosSFit Skills is focused on helping our athletes develop and focus on specific skills to help you advance your movement library. Many of our athletes love to continue progressions into more advanced, skillful movements and now will be able to learn from the expertise of our coaching staff. The coach of any given class will designate a skill or focus point (eg. Handstand holds, snatch, running, stone deadlift, etc.) and will work with the athletes to develop the progressions and the movement itself. These classes may or may not have a classic CrossFit Metcon piece during the hour. Our goal is, regardless of your skill level, to help you on your journey in developing more complex and in skills.
Weightlifting– This strength-focused class is designed to compliment the Level 1 classes. Athletes will learn and practice good positioning and mechanics in a self-paced environment designed to develop a stronger strength base and engine. *Please arrive 10 minutes prior to class for additional warm-up and mobilization.
Gymnastics Skills – This class focuses on developing the gymnastics skills that are common in Crossfit programming like hand stand push ups, ring dips, pull-ups, etc. A typical class will include a gymnastics skill based warm up, skill training, and a metabolic conditioning workout that incorporates gymnastics skills.
Movement & Mobility – This class is dedicated to learning movement preparation and mobility strategies based on Kelly’s MobilityWOD program.
Powerlifting – Westside Barbell influenced programming to get you stronger in your bench, deadlift, and squat. Great for beginners, CrossFitters, or people interested in competing in powerlifting.
Open Gym / Strength & Skills – This is a self-directed hour for you to get in an extra workout, work on getting stronger, specific skills, or on your mobility. An SFCF coach is on-hand to coach informally, offer workout advice, or assist with skills.
Hero/Girls WOD Hour – The “Girls” WODs in Crossfit are considered the benchmark Crossfit workouts and are named after the women who first did them. “Hero” WODs are Crossfit workouts named after soldiers who have been killed in action. This class focuses on doing one of the Girls or Hero WODs or a combination of several of them. There are no pre-requisites to joining this class and it is a fun way to kick off your weekend on Friday evenings.
Crossfit Sport – These classes are designed to develop our competitive Crossfit athletes and are limited to 12 athletes/class. The prerequisites for this class include testing out by completing 9 of the 11 following movement standards (must be verified by a coach):
5 of 6 Gymnastics:
1+ bar or ring muscle up
3W/5M handstand pushups
5W/10M Chest to Bar pull-ups
20 unbroken Toes to Bar
1+ rope climb
4 of 5 Weightlifting & Cardio:
135W/185M Clean & Jerk
5 reps bodyweight Back Squats
9:30 W/8:00 M 2K Row
50 unbroken double-unders
The goal of these classes is to develop and master the more complex Crossfit skills, while following a more demanding program. The programming for this class is structured around competing in the sport of CrossFit.
** We also have a thriving Olympic Lifting Club and Crossfit Endurance program at San Francisco Crossfit. These programs are not included in a regular membership but are available for members as an additional compliment to their Crossfit or sport-specific training.
Visit our Fees page to view our various membership options. All of our memberships entitle you to attend unlimited group classes.