Pandemic Precautions

San Francisco and other Bay Area counties have issued "a new travel order “requiring a mandatory quarantine of 10 days for anyone traveling, moving, or returning to the city from anywhere outside the Bay Area.” We ask that members abide by this mandate when deciding when/if to come to in person classes.

On that note, fun new cleaning protocol! During equipment cleaning, we want to: 1) reduce path-crossing when putting back equipment; 2) make sure the cleaning liquid air dries for 10 seconds; and 3) dry the equipment to help maintain it. Your coach will share the new process to help make this FCCF dream a reality. Hint: Divide and conquer!

MONDAY 12/21/20

PART A | 4 Rounds for time:

Run, 400 m

18 Russian Kettlebell Swings, 50/35 lbs

18 V-ups

18 Kettlebell Facing Burpees

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TUESDAY 12/22/20

PART A | Squats:

Overhead Squat 2-2-2-2-2-2-2

PART B | AMRAP in 7 minutes:

7 Power Snatches, 75/55 lbs

7 Overhead Squats, 75/55 lbs

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WEDNESDAY 12/23/20

PART A | Every 2 mins for 20 mins:

12/8 Row Calories

PART B | 2 Rounds, alternating EMOM:

Single-leg Altenating Plank

Dead Bugs

Plank Shoulder Taps

Rest