NOTE: We’re maintaining the regular schedule for Martin Luther King, Jr. Day on Monday, January 20th.
And…here are this week’s workouts:
This week we’re starting a new programming cycle! Here's what you can expect over the next 9 weeks:
Dedicated Strength 2x/week (days will vary):
Lifting & Aerobic + Complementary Accessory Work → Build strength in squatting, pressing, and pulling paired with accessory work that will make it a full-body day.
Clean and Jerk Variations + Unilateral Accessory Work → Develop consistency in these lifts, improve positions, and build explosive power. The unilateral (single leg/arm) focus will work imbalances and develop well-rounded strength.
Conditioning:
2-3 days of classic varied high intensity workouts, short to medium length
1 long day with lower intensity and sustained effort. These will feature carries and some other "grunt" work.
Sweaty Saturday Partner workouts
Accessory/Skill Work:
Classic post-workout focuses: midline, shoulder, and recovery/stretching
Skill-focuses: work on developing specific skills during warm-up progressions or post-WOD skill focuses
Upcoming Events: CrossFit Open workouts on Saturdays, 3/1, 3/8, 3/15. Join our community for this annual tradition with scaling options for everyone. More information coming soon!
And here are this week’s workouts:
Here we go with our first full week of 2025! We hope you had a restful holiday season and we’re looking forward to seeing you in the gym and settling back into your routines.
A reminder that we are running our annual January Healthy Habits Challenge!
We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: Come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
And here are this week’s workouts…
🥳 Happy 2025!
Hope you’re enjoying the weirdest, most time-bending week of the year! A few reminders:
We are running a limited schedule through 1/5/25 but will plan to have 2-4 classes each day depending on sign-ups.
Please sign up the day before classes as we may cancel based on no sign-ups.
New Year’s Day we are planning to have 8am and 9:15am classes to do “The Chief” WOD!
Our next free New Member onboarding is Saturday, 1/4/25 at 12pm, so tell your friends to sign up here!
💪 Annual Healthy Habits Challenge!
We are kicking off our annual January Healthy Habits challenge this week on 1/1/25! We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: Come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
And here are this week’s workouts…
🎄🕎🥳 Happy Holidays and Happy New Year!
It was great to see so many of you at the holiday party and workouts the last couple of weeks! We hope you have a great holiday season and are able to do something that energizes you, whether that’s catching up on rest, traveling, seeing friends & family, or all of the above! Here are a few announcements to keep in mind over the break:
We are running a limited schedule 12/23/24 - 1/5/25, but will plan to have 2-4 classes each day depending on sign-ups.
Please sign up the day before classes as we may cancel based on no sign-ups.
We will not have any classes on Christmas Day. Annual members with off-hours access are welcome to come in per usual.
New Year’s Day we are planning to have 8 and 9:15am classes to do The Chief
Our next free New Member onboarding is Saturday, 1/4/25 at 12pm, tell your friends to sign up here!
💪 Annual Healthy Habits Challenge!
We’ll be kicking off our annual January Healthy Habits challenge on 1/1/25! We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
🆒 Coach Callouts
Welcome to Noah Atad who has joined our coaching staff! He’s an MFA student at the Academy of Art University and former Sergeant in the U.S. Army.
Congratulations to Michael Ly for competing at the SPS First-timers Weightlifting meet and setting a new PR!
Congratulations to members Alyssa Fua and Michelle Domingo who earned their CrossFit Level 1 certifications and are training to become FCCF coaches!
Farewell to Coach Walker Thompson who has moved back to Arkansas with his family, we’ll miss you!
And here are this week’s workouts…
If there’s one thing we love at FCCF, it’s tradition.
So, thanks for joining us at the ?th Annual “Sara and Zach’s 8 Crazy Night” workout this weekend! Many thanks to Sara Gerstein Melman and Zach Gerstein for inspiring this fabulous WOD.
The “12 Days of Crossfit” are coming this Saturday…!
Thank you so much for showing up to our annual FCCF Holiday Party this past Friday!
We enjoyed chatting, drinking, eating, and generally being merry with all of you. Check out some candid photos below…!
Now onto this week’s WODs, which will end with “Sara and Zach’s 8 Crazy Nights” workout on Saturday. See you there!
Happy Holidays from your FCCF Board!
🙌 We are excited to see you THIS FRIDAY, 12/6 for our FCCF Holiday Party! Bring an app or dessert to Barebottle Brewing Co., where we have reserved the party room on the back right. More details below!
And, welcome to December! As we count down the remaining days of 2024, we encourage you to continue leveraging FCCF to blow off steam, hang with your friends, make personal bests, break a sweat, and have a good time.
🪅 SEE YOU ON FRIDAY!
🦃In this season of thanksgiving, we are so grateful for you — for showing up, for cheering on your teammates, for respecting the coaches and the gym space, and for bringing your authentic self every time.
Speaking of Thanksgiving, we’re going to be running a holiday schedule with 8am and 9:15am classes only and our traditional WOD, the “Lumberjack 20” (20 reps of 7 different movements separated by 400 meter runs).
🫶
🪅Join us on Friday, December 6 from 5 to 8pm at Barebottle Brewing Co. to celebrate the holidays with your gym fam and swolemates.
We’ve rented the private room in the back (on the right, next to the women’s restroom). A food truck will be on site and drinks will be sold at the bar, and we encourage everyone to bring an app or dessert. Well-behaved children and dogs are welcome!
See the flyer below and SEE YOU THERE!
🎢 Ready for some (high) steppin’ action?! Join us on Monday, 11/11!
We’re kicking off the week with our traditional Veteran’s Day WOD “Chad,” which is 1,000 box step-ups for time. This WOD is dedicated to Chad Michael Wilkinson of the US Navy, who took his life on October 29, 2018 after 22 years of active service.
Chad’s workout and life inspired the creation of The Step Up Foundation @thestepupfoundation, which features the workout in a virtual “CHAD 1000X” event, bringing together athletes from around the world to raise awareness of the epidemic of veteran suicide and to help be part of the solution by supporting veteran health initiatives.
On Monday, November 11, we remember Chad Wilkinson and thank all of our FCCF members who have served and continue to our serve in our military. We are grateful that you are here.
🍂 Happy first official week of November! You got this.
💌 And don’t forget to cast your ballot, mail in your ballot, or drop off your ballot by Tuesday, November 5th. Check out how to vote here: https://www.sf.gov/ways-vote.