Fire season

We love working out together outside, but health and safety are our top priorities. And working out with poor air quality isn’t healthy, or safe.

FCCF will hold outdoor classes only when air quality is yellow or lower on the AQI and the coach doesn’t have concerns about air quality. We will always make the call to change an outdoor class to a virtual Zoom class, if necessary, at least 2 hours before class.

If you have questions or concerns about this policy, or if there are additional ways we can support you achieving your fitness goals while working out indoors, reach out at info@fogcitycf.com.

THURSDAY 8/20/20

PART A | 3 Rounds for time:

50 Double Unders | 75 single unders

15 Overhead Squats, 95/65 lbs | Single arm overhead squats with appropriate weight

PART B | 3 Rounds for time:

Shuttle Run, 200 m (4x 50 m) | Row 250, or 1 minute jumping rope/jumping jacks/other cardio

10 Bar Facing Burpees

Equipment: Running shoes!

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FRIDAY 8/21/20

PART A | 36 Minutes

Deadlift 4x4

OR

Alternating, Every 3 Minutes for 6 Rounds

4-6 Slow Stiff Leg Deadlifts

Hollow hold, accumulate 1 minute

PART B | Handstand Push-up Technique Work: Part 1

3-6 sets of 20 seconds of the movements, with 1-2 minutes of rest in between

Bear Walk

Bent Arm Bear

A-Frame Inverted Press

Elevated Inverted Press - on knees/toes/wall

Equipment: Barbell or kettlebell/dumbbell