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Workout Of The Day

  • “The One That I Want” Wednesday – December 2

    Wednesday - December 2, 2015 12309530_10153388283678246_8661803011723047134_o

    Mobility: None - Mobilize the shoulders before class.
    Skill Practice Warm Up: Muscle-Up progressions.
    Strength: Each minute on the minute for 6 minutes, perform 1 power clean, 1 thruster, and 1 push jerk.
    Super Set: None.
    Metabolic Conditioning: “The One That I Want” 5 rounds for time (Health: 4 rounds) Muscle-ups (Performance: 4 / Athletic: 2* / Health: 8 jumping chest to bar pull ups + 8 ring push ups), 12 thrusters (Performance: 115lb / Athletic: 75lb* / Health: 20lb dumbbells), 12L/12R single arm kb swing (Performance: 53lb / Athletic: 35lb* / Health: 26lb), 12 clean and jerk (same). 1 min rest *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 10-20 minutes.
    Coaching Tips: Only link the muscle-ups if you know you can do more than the 'prescribed' amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with the barbell/kettlebell movements, but don't get complacent. Try and do big sets on the clean and jerks so you can really take advantage of the rest period. Talk to your coach about scaling during the rest periods if you are unsure about how the later rounds are going to go....

Fitness Is In Our DNA:

The LaLanne Fitness CrossFit Story

Our Mission:


Help People Help Themselves


LaLanne Fitness CrossFit San Francisco

Maribel And Chris LaLanne

Our mission is simple.

We help empower people to be healthier, happier, and get in the best shape of their lives.

At LaLanne Fitness CrossFit, we’ve grown into a fun, vibrant community, dedicated to the idea that fitness isn’t just something on your to-do list. It’s a lifestyle. We’ve seen CrossFit transform the lives of thousands of people. And everyone started as a beginner. So we invite you to come down and be our guest at a free introductory class. You won’t find a more supportive environment.

Our roots are deep.

We opened our doors in June, 2008 with the idea of carrying the torch of Jack LaLanne (Chris’ Uncle), who helped millions of Americans get fit and eat right. We combine CrossFit, nutrition, and expert training, with over 50 CrossFit classes a week, including Open Gym hours, Olympic Lifting, and Yoga. Since opening our original 1,500 square-foot space, we’ve outgrown and moved into our current state-of-the-art 10,000 square-foot facility at 960 Howard Street.

Since the very beginning, LaLanne Fitness CrossFit has been an official CrossFit Affiliate. We are recognized by CrossFit, Inc. as a designated gym that adheres to the high standards and methodology as established by CrossFit, Inc. That means that you are ensured to get the most productive and safe environment that will unequivocally make dramatic changes in your overall well-being.

At the end of the day, it all comes down to us giving you the tools to achieve goals you never thought possible. Through our commitment to our students and athletes, the excellence and dedication of our trainers, and our long history of countless success stories, LaLanne Fitness CrossFit has become a cornerstone of the CrossFit community worldwide.

What is CrossFit?

Watch this video and you will see why CrossFit is the is the fastest growing fitness movement on the planet.

Why LaLanne Fitness CrossFit?

The Classic Definition

CrossFit is a fitness program that improves endurance, stamina, strength, power, speed, coordination, agility, balance, and accuracy. It is a perpetually-varied mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. A typical hour-long session includes a warm-up, a skill development segment, and the high-intensity “workout of the day” (or WOD). In other words: in CrossFit we lift weights, do pull-ups, push-ups, climb ropes, run, squat, lunge, jump rope, do gymnastics on the rings, handstands, handstand walks, flip huge tires, and all kinds of functional movements. We get stronger, push ourselves hard, encourage each other, and see and feel the impact it has on all facets of our lives.

The LaLanne Philosophy

Building upon the core principles of CrossFit, at LaLanne Fitness Crossfit, we strive to provide the most excellent training and coaching available, while making every minute you spend with us fun and engaging. This not only nourishes your own ability to always achieve new and exciting goals, but it feeds our own community to be one of the best around: supportive, friendly, open-hearted, and yes, competitive with each other in the most positive way. Simply take a look at our Facebook page and you will see how dedicated we Facebookare to you, and our Facebook community to each other: click on the icon >>>

A few words of one of our members:

“I am thankful for many things this year, but what I am most grateful for is becoming a part of the LaLanne Fitness CrossFit community, the best gym in San Francisco. Gym to me is a mental sanctuary. Whenever I am down, exhausted, or sad, it is truly the best medicine. The coaches here are world-class fun, strong, inspiring – they know when to push me and how. What makes LaLanne even more amazing is the community. The new friends I have made there help me get better, push harder, and enjoy the gym much more. In future I want to continue to improve –both mentally and physically – at work, in relationships, and in life…and that starts with going to LaLanne.”

Come On In For A Private Tour…

Meet Our Team

An important part of the CrossFit experience is to have trainers that are of the highest caliber. Our trainers have completed the CrossFit Level One Certification, but as importantly,  they have grown into their positions by participating as part of the LaLanne Fitness CrossFit community. This means they subscribe to the practice of training as developed by Chris LaLanne over the years. While also athletes in their own right, they are elite instructors in the safety, movements, and structure of all CrossFit programming.

Chris LaLanne – Owner And Trainer

Chris-LaLanne-900-900x500Chris LaLanne is the grand nephew of health and fitness pioneer Jack LaLanne. An accomplished athlete with over 15 years of experience as a fitness professional, he holds a B.S. in Kinesiology/Physiology as a graduate of the Exercise and Nutritional Sciences Department at San Diego State University.While studying at San Diego State University, Chris applied what he was learning. Chris took up swimming, water polo and competitive open-water racing. After graduating, he went on to work for the Kansas City Royals Baseball Club as a Strength and Conditioning Coach. Chris is also a USA Weightlifting Certified Sports Coach.

Chris speaks about Fitness, listen to this radio spot:

His uncle Jack has been a major influence since day one. He feels honored to follow in the footsteps of a man who has helped so many and truly made a difference in our world. Here’s a clip from the Grand Opening of LaLanne Fitness CrossFit in 2008.

Uncle Jack

At the NorCal Sectionals in 2010, he took 12 place, advancing to the Southwest Regional.


Chris is a great advocate of the health benefits of the Paleo Diet lifestyle. After following this method of diet and nutrition for just one week, his strength and energy skyrocked beyond expectation. He’s been helping others feel better and look better ever since, by teaching the Paleo Diet lifestyle. His students have demonstrated weight loss, increased athletic performance and reversal of autoimmune diseases when practicing a combination of CrossFit and The Paleo Diet. Chris is a member of The Paleo Diet Team Of Experts.

Maribel LaLanne – Owner And Trainer

 alt=Maribel has lived a full life. At the age of 18, she scored a recording contract and spent the next few years touring. Her songs hit the billboard charts and she shared the stage with music legends such as LL Cool J and KC & JoJo. She is also a working model who has graced the pages of many national and international publications, since the age of 18. During that time of touring, she finished her prerequisites for dental school. In 2002, Maribel graduated from dental school as a Registered Dental Hygienist.


In June 2008, Maribel left her full-time practice to help open LaLanne Fitness CrossFit with her husband, Chris. Maribel is an excellent CrossFit trainer and USA Weightlifting Certified Sports Coach. She is a strong athlete with a background in competitive soccer, Kajukenbo, and dance, including Hula and Tahitian dancing. Besides coaching, Maribel runs the business side of LaLanne Fitness CrossFit. She has also helped mentor many CrossFit boxes on how to run a successful CrossFit gym. She is the master of time management and does it all, while raising two small children.


Maribel is a fit mom who has dedicated her life to empowering women, through health and fitness. Her warm smile and big heart can be felt by everyone, and she is always happy to help anyone in need of finding their path to health and happiness.

T.J. Istvan – Trainer

TJ-Istvan-900-900x500T.J.’s CrossFit journey is somewhat different. When he came to LaLanne Fitness CrossFit in June 2010, he was pretty much a big hot mess! At 42, he weighed more than 270 pounds, smoked for nearly 25 years, had a 40 inch waist, back pain, high blood pressure and cholesterol with prescriptions to start taking meds (which were never filled) and enough indicators (and stern Doctor’s warning) that a serious cardiac event was likely in the not so distant future. His entire adult life had been void of any real exercise and full of bad decisions and habits: yo-yo dieting, recreational drugs, heavy drinking, smoking, and well you get the idea. He had never even touched a proper barbell…ever!


But this time something clicked. CrossFit completely turned things around and he’s gone to places he never dreamed of. Not only did he lose weight, more than 50 pounds and down to a 34 inch waist, he is putting up weights and numbers he never dreamed possible, entering competitions and decently holding his own.


His passion for CrossFit is obvious and in early 2013, he became a Level 1 Trainer. In addition to Coaching, T.J. is part of the gym’s administrative team. His message is simple, it’s never too late to turn things around and if it can work for him, it can work for you!


T.J.’s motto: Find your passion and you can chart a new course. It really is that simple! Life…. GO HARD, HAVE FUN!

Michael Mather – Trainer

Mike was born and raised in the Bay area. He’s very athletic and played football since his freshman year of high school, then went on to play D-3 college ball at Menlo College where he was an All American his senior year. Mike graduated with a BS in Business Management and still plays Semi-Pro football here in the Bay Area. As a certified personal trainer, he was introduced to CrossFit by his peers and now coaches here at LaLanne Fitness CrossFit. He’s acquired multiple personal trainer credentials, including the CrossFit Level 1 Trainer certification. Mike continues to expand his knowledge of human body mechanics and loves the CrossFit ideology, atmosphere and community!

Erica Cruz – Trainer

Erica was born and raised in the Bay Area. She has been an athlete all of her life, competing in many sports such as baseball, basketball, volleyball and Taekwondo. Erica has always possessed a very competitive spirit, is highly motivated, and determined to succeed against all odds. Her passion for fitness is fueled by her overall desire for health and wellness as well as the desire to find the physical limits of the body. Being a small, petite girl, the natural physical ability has always been an issue – but she always strives to prove otherwise. In 2008 Erica started Jiu Jitsu, Boxing, Muay Thai and Wrestling for a new exciting physical challenge. She quickly became addicted to the sport. Erica began competing in MMA and Jiu Jitsu tournaments with great success. In 2012, sidelined by a knee injury that resulted in surgery led her to the functional and healing attributes of CrossFit. CrossFit was recommended through physical therapy as a way to rehab my knee, learn proper mechanics, and build leg strength to support the injury.


Soon after beginning CrossFit, Erica became addicted. Her life became all about the sport of fitness. Thankfully through LaLanne Fitness CrossFit She was able to receive her CrossFit Level 1 certification and train with amazing athletes. Erica’s goal is to continually learn techniques and teaching skills to help every student learn the best they can. Erica loves to encourage and motivate athletes to go above and beyond their expectations, while always remaining safe and having fun.


Erica’s goals as a coach are to become USA Weightlifting Certified, attend as many CrossFit certification courses available, and lead by example as an athlete in future CrossFit competitions. She is enthusiastic to continue teaching and growing as a coach, and as an athlete with the LaLanne Fitness CrossFit family.

Maridehl Mather – Trainer

MaridehlMaridehl graduated from Cal State Hayward with a B.S. in Business Management – Finance in 2001. During her senior year, she received an internship as a Special Agent Student Trainee with the Internal Revenue Service. Upon graduation, she was offered the job as a Special Agent and enrolled in the Federal Law Enforcement Training Center (FLETC) in Brunswick, Georgia. Maridehl did not grow up playing any sports: it was in FLETC that she discovered her competitive drive, whether it was the mandatory running and training, or even using a firearm!


After graduating from FLETC, Maridehl was driven to maintain peak fitness not only for herself, but to be effective at her job in law enforcement. She signed up for relays and half marathons, and did the “normal gym routine” – but she felt the need to find something else to feed her competitive nature. In 2011, she joined LaLanne Fitness CrossFit. At first, she could not do a single pull-up, even with a band, or a single push-up. Game on! She was determined to improve and get stronger. Maridehl loves the camaraderie within the CrossFit community, and LaLanne Fitness CrossFit immediately became her second home.


Maridehl is now a mother of a beautiful little girl. She was fortunate and healthy enough to continue CrossFit all throughout her pregnancy, right up to the moment her water broke during a squat at LaLanne! She is certain that CrossFit contributed to her easy pregnancy and delivery. She is now back at the gym and is back on track to excel again. Maridehl is proud to be part of the “strong is beautiful” revolution, and will continue her journey as a fit mom, and as a role model to her daughter.

Joey Vlazny – Trainer

Athlete? Not exactly. At one point Joey was 90 pounds overweight and knew something had to change. Joey cleaned up his diet and became a distance runner. He stuck with running for many years even competing in The San Francisco and Oakland Marathons. He dabbled in P90X but reached a point where he needed something different.


In a new more demanding job, there was no time for 2 hour workouts anymore. He needed something he could do in an hour that would give him the same but preferably better results. In late 2011 he found LaLanne Fitness CrossFit. WOW! It took a few months for him to understand Crossfit methodology, but soon the results were undeniable. He’s now a Level 1 certified CrossFit coach. In addition to being one of our top athletes, he has continued his education recently attending The CrossFit Mobility Certification.


Joey clearly remembers being a new student at LaLanne and enjoys introducing Crossit to newer members.


Joey is a radio DJ full time!

Taylor Sternberg – Trainer

TaylorTaylor is originally from Los Angeles, and continues to be a Los Angeles Kings Hockey fan. He performs improv regularly with with ComedySportz San Jose, and will usually accept any popscicle or Slurpee provided to him.


Taylor started his fitness journey in the world of dance while pursuing the dream of Broadway performance. His hard work paid off when he began work on the Tony Award-winning Musical, Jersey Boys. While in New York, Taylor discovered kettlebell movements, and shortly thereafter, discovered CrossFit. He became hooked on CrossFit’s technical movements, competitive atmosphere, and welcoming social community. After quitting the Broadway Industry, Taylor found corporate work in the Bay Area, where he continued his CrossFit work, at LaLanne Fitness CrossFit.


As a coach, Taylor’s focuses on high mobility, and protecting the joints by enforcing safe, repeatable movement patterns. His love of music and the theater ensures everyone is having fun, backed up by his energetic playlists.

Connor Young – Trainer

ConnorConnor has been doing CrossFit for seven years, and coaching for five. A Minneapolis native, he started his own CrossFit gym in Nashville before moving onto a job in medical device sales. He then created a medical startup that brought him out to the Bay Area. While not working on his businesses or coaching in the gym, he “nerds out” about physiology, nutrition, and biochemistry. Within CrossFit, Connor specializes in coaching Olympic weightlifting and Gymnastics. He is passionate about helping people reach their highest potential, and is grateful to do so within the LaLanne Fitness CrossFit community.

Kevin McPhee – Trainer

KevinKevin has always been athletic and adventurous, but not in the common ways you might think. Being part of the “art” crowd”, he never was a part of team sports while growing up. Instead, he took up “lone” sports: skiing at age 7, (eventually becoming a back-country and steeps skier) and windsurfing at the age of 24, (working his way up to big swells off Ho’okipa). With a drive to better himself, constantly learn, and take risks, he bought a sailboat at age 36. He restored and upgraded it for bluewater capabilities, and sailed across the Pacific and back.


Since the early 80’s he has been an avid “gym goer”. After years of constantly trying to improve his fitness, he reached a plateau where no nutrition counseling, no new routines, or different trainers was making a change. That is when he stumbled across CrossFit, and immediately signed up as a member at LaLanne Fitness CrossFit. Since the very first workout, he finally felt the magic of bonding that happens in “team sports” through our community. Within a few months he found new skills and strengths he never imagined possible. Within months, he experienced a dramatic change to his own fitness, well-being, and outlook on life.


To better his own knowledge and dig deep into this newfound sport of fitness, he earned his certificate as a CrossFit Level 1 Trainer, completed the official CrossFit Judges Course, and became a Sports Performance Coach in Olympic weightlifting from USA Weightlifting. He is also our creative resource for all branding and design. Kevin is one of the oldest members of our community. Don’t let that fool you, he will be in the trenches taking classes right along side you, as well as coaching.

Affiliate Drop-Ins


Affiliate Drop-in’s visiting from outside the San Francisco area are welcome to join us. The fee is $25 (cash or credit card). You must belong to a registered CrossFit affiliate, and have some CrossFit experience. Pick any class on our schedule here, then submit the required form.


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The LaLanne Fitness CrossFit

Summer Throwdown


In the summer of 2011, LaLanne Fitness CrossFit hosted their first ever Summer Throwdown. With less than 100 athletes and one category, an electric and contagious energy filled their cozy Brannan Street facility leaving an immediate, lasting impression on both the elite athletes and dedicated spectators that came from all over Northern California. Many of the people in attendance still reflect fondly on that first outing and an instant classic was born.


The following summer, after having just moved into their new 10,000 square foot renovated warehouse in downtown San Francisco, the Throwdown made a triumphant return. With the added space and increased demand, they were able to add a scaled category and open the competition to accommodate 200 athletes. Like the year before, the atmosphere was exhilarating; it was clear that this event was something special.


For the third Throwdown in 2013, the LaLannes decided to kick it up a notch and moved the event to beautiful Treasure Island, nestled in the middle of the San Francisco Bay with sweeping views, bright sunshine, light breezes and tons of space. The picturesque setting was spectacular and the growth continued, this time with an added Master’s division and nearly 300 athletes, giving it their all. Registration sold out in a matter of hours and by the time the sun set, there was a significant waiting list. It proved a rousing success and it was becoming clear that this annual tradition was destined to continue for a long time to come.


Go here to see more about the 2014 Throwdown, which has surpassed all expectations and setting the bar even higher for the next highly-anticipated Summer Throwdown.

Why CrossFit Is Here To Stay

Is CrossFit just a trend?

No. CrossFit is a revolution in fitness, so much so that in a very short period of time it has evolved into its own sport. You see ESPN broadcasting the CrossFit Games. Why? Because CrossFit is a physical activity that can be easily measured, is governed by rules, and where a winner can easily be chosen (which is the definition of a sport).


Is CrossFit dangerous?

The two most common types of injuries in CrossFit programs occur from improper form, and over-training. At LaLanne Fitness CrossFit, our trainers emphasize the importance of proper form, and scaling down to custom-fit your workout. It’s important, and we emphasize proper sleep and regular rest days into your workout routine where you can give your muscles a chance to recuperate.

Do I have be in great shape to do CrossFit?

Not at all. Every exercise can be
adapted to your personal abilities, even if you have never worked out in your life. We see many members who start out barely being able do a pull-up. Now it’s one of their strengths. We have a motto at LaLanne Fitness CrossFit: “Show Up. Never Quit.” Get in the door, and the rest just skyrockets.


How often do I have to come?

We recommend starting out 3 days a week. Before you know it, you will look forward to coming more often.


When will I see results?

Give us 6 weeks and you will see dramatic changes to your weight, strength, stamina, and overall well-being.

What about nutrition and all I hear about the Paleo way of eating?

Eating right is essential to helping your muscles grow, burn fat and give you energy. We believe in cutting out sugar and starch-laden foods, sticking to meat, vegetables, a little fruit, as well as nuts and seeds. These are the core guidelines of eating Paleo. It might take a little time to break old habits, but once you start working out with us, you will see how different foods affect your performance and the way you feel, and you won’t want those M&M’s and potato chips anymore.