Looking to the long weekend

Labor Day holiday weekend scheduling updates:

  • Friday afternoon class is cancelled for the holiday - but join the open gym at 3pm!

  • Saturday OUTSIDE classes will be at normal times.

  • No Sunday classes.

  • Labor Day Monday, 9.15am and 10.30am OUTSIDE classes.

Please plan ahead: We’ll join in an extra special outdoor workout on Wednesday, Sept. 9th in honor of Lindsay Sparkle Moore, organized by her partner and FCCF OG Jon. Check out the Facebook group event to sign up - open and free to the entire Fog City CF community.

MONDAY 8/31/20

PART A | 4 Rounds for quality:

Max L-sit (min 30 sec)

Run 400m

PART B | For time:

30 Deadlifts 275/185 lbs

20 Front Squats, 185/135 lbs

10 Squat Snatches, 135/95 lbs

Equipment: Dumbbells (or kettlebells)

TUESDAY 9/01/20

PART A | EMOM for 2 rounds:

Snatches

Ring Muscle-ups

Double Unders

Rest

PART B | For time:

7 Squat Snatches, 185/135 lbs

11 Ring Muscle-ups

100 Double Unders

11 Ring Muscle-ups

7 Squat Snatches, 185/135 lbs

Equipment: Barbell; Kettlebell or dumbbell; Rings; Jumprope

WEDNESDAY 9/02/20

PART A | 4 Rounds, 1:30 each of:

Max Rep Burpees

Rest 3 mins between each round

Max 18 Burpees per round

PART B | 8 Min AMRAP:

Plank Hold, 1 min

Farmer's Carry, 200ft

Jenny Morgan