It's official!
Fog City CF has officially secured permits for Louis B. Sutter Basketball Court at McLaren Park! This means that we have the right to use the entire space for the duration of our Outdoor WODs. We can also expand/add to our Outdoor WOD schedule (as coaching availability and weather allow) since we secured permits for more days and times than we require currently.
We will be implementing a COVID-19 symptom questionnaire this week that will be required for in-person WOD participation in order to comply with new safety guidelines from the city for gym operations. We’re aiming to have this be primarily electronic delivered via email/text before class but will have paper copies on hand for any last-minute sign ups. The coach will ask at the beginning of class for you to confirm you signed the form electronically for that day or will ask you to sign a paper copy.
THURSDAY 9/17/20 (Full class deck here)
PART A | Every 2 mins for 20 mins:
6 Toes-to-bars
12 Second sprint (run, row, ski, bike)
PART B | For quality:
40 L Pistols
40 R Pistols
FRIDAY 9/18/20 (Full class deck here)
PART A |
Squat Snatch 1-1-1-1-1-1
OR
5 rounds, each round for time, of:
5 L Arm Dumbbell Power Snatches w/ a pause, 50/35 lbs
5 L Arm Overhead Squats, 50/35 lbs
5 R Arm Dumbbell Power Snatches w/ a pause, 50/35 lbs
5 R Arm Overhead Squats, 50/35 lbs
Rest 2 mins between each round
PART B | Alternating EMOM 12 minutes, 30 seconds work/30 seconds rest:
12-12-12-12
Barbell Bent Over Row
12-12-12-12 (6 per side)
6-6-6-6