August challenge, FCCF Buy in, Merch, and scheduling updates

ICYMI: The August challenge is to attend 12 classes, virtual or in-person. We’ll keep track of attendance and if you make it to 12 classes, you’ll get a prize!

And an exciting update: We're already over halfway to our targeted Fog City CF ownership numbers to help secure and build out a new home! If you missed the town hall and are interested to learn more about becoming an owner, you know the drill: Shoot a note to our awesome team at info@fogcitycf.com and we'll set up time to talk it through.

Don’t forget to put in your order for FCCF swag (!!!) by Sunday, August 9th. All styles are $20.

And be sure to check out the schedule for updated times. We’re doing our best to respond to the days and times that you told us work best for you.

THURSDAY 8/6/20

PART A | 15 Minutes for:

Strict Muscle-up Practice

or

Pick 3 movements, 3x10 reps:

Ring Rows, Pull-ups, Bent over DB rows

Ring dips, Bench dips, Butterflies

L-sits, Seated leg lifts, Strict Toes to bar/rings

PART B | Accumulate as many rounds and reps as possible in 15 mins:

Run 200m | Row or bike

Double DB Farmer's Carry, 50/35 lbs, 100 ft - 200 - 300 … | Reduce weight as needed

Burpees 5 - 10 - 15 ...5

Equipment: Rings; Dumbbells and/or kettlebells

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FRIDAY 8/7/20

PART A | 4-4-4-4-4:

Deadlift Max | Use lighter weights, increase reps

Vertical Jump Attempt

PART B | 6 Rounds, 0:45 work, 0:15 rest:

Run, Row, Ski, Bike

Equipment: Bar & weights or Kettlebells/Dumbbells