United Barbell
  • Home
  • Schedule
  • About CrossFit Why Choose United Barbell New To CrossFit Experienced CrossFitters
  • Group Classes Personal Training Body Work
  • Drop In
  • Blog
  • Location & Contact Our Staff The UB Community Events Our Story
United Barbell
  • Home/
  • Schedule/
  • Get Started/
    • About CrossFit
    • Why Choose United Barbell
    • New To CrossFit
    • Experienced CrossFitters
  • Programs/
    • Group Classes
    • Personal Training
    • Body Work
  • Drop In/
  • Blog/
  • About Us/
    • Location & Contact
    • Our Staff
    • The UB Community
    • Events
    • Our Story
United Barbell

CrossFit SOMA

Strength Programming

United Barbell
  • Home/
  • Schedule/
  • Get Started/
    • About CrossFit
    • Why Choose United Barbell
    • New To CrossFit
    • Experienced CrossFitters
  • Programs/
    • Group Classes
    • Personal Training
    • Body Work
  • Drop In/
  • Blog/
  • About Us/
    • Location & Contact
    • Our Staff
    • The UB Community
    • Events
    • Our Story

Strength (SWOD) Programming

SWOD is open to community athletes who have been CrossFitting for 6+ months.  

Programming listed here is subject to change at any time based on athlete response. 

To better serve our varying SWOD community, we are trying a little experiment in programming style.  Read all about it here.

May 21, 2015 May 21, 2015/ Jenny Werba

Deadlift Day

Deficit Deadlift
2x8@70%

Deadlift
5x3@80%

Posterior Pump

Bandy Hamstring Curls
3x25

DB Reverse Lunges
3x10 (Heavy)

Cal Strength Ext.
3x8

May 21, 2015/ Jenny Werba/

Jenny Werba

  • Home/
  • Schedule/
  • Get Started/
    • About CrossFit
    • Why Choose United Barbell
    • New To CrossFit
    • Experienced CrossFitters
  • Programs/
    • Group Classes
    • Personal Training
    • Body Work
  • Drop In/
  • Blog/
  • About Us/
    • Location & Contact
    • Our Staff
    • The UB Community
    • Events
    • Our Story

United Barbell

SoMa's original and San Francisco's best CrossFit, Olympic Lifting, and Powerlifting gym since 2010.

 

681 4th Street

San Francisco, CA 94107

Success Stories

Featured
Vasa K on Discipline and Committment
Jason L on Enhancing His Athletic Training
Renee A on IVF and a CrossFit pregnancy
Ashley S on Confidence and Competition
Jeremy R on the Fitness Slump
Scott Y on Pushing Limits
Chris C on Community and Opportunity
Kelly F On Her Amazing Transformation

Visit our friends

CalStrenthaffiliatelogo.jpeg
photo.jpg
CrossFit Journal: The Performance-Based Lifestyle Resource

Blog Time Travel

Oh hey cute new seating area πŸ’‹#ilovemygym
Looking to grow our team of humble, hungry, and smart people both in front of classes and behind the front desk.

Job postings on Indeed and Barbell Jobs - but if you know the right person, let us know!
First week of The Athletic Nutrition Crash Course in the books!
Two possible captions for this one:
"Handsome in natural light" or
"SWOD coaches plotting your butt's doom"? #vote
Hey Everyone! It’s that time again if you have any friends interested in CrossFit make sure you bring them in this Friday to our free class! 
#crossfit
The perks of having @fit.tess as a coach - @territoryfoods surprise breakfast!
Making her laugh with awkward humor since 2008 #jennyslastwod #gymwives
When feeding your crew gives you life πŸ™ŒπŸΌ Don't forget, The Athletic Nutrition Crash Course starts this Saturday at 12:00 noon - link in bio! #paleopancakes #jennyslastwod
Huge congratulations to @toddmckinnon for his inspiring performance this weekend at Norcal Masters!  Coach @j.hanna.sf is reporting another win for this beast!