New name, schedule announcements, moving updates, and workouts for week of 7/6/20

ICYMI: We are now Fog City CF! Thanks to everyone who submitted ideas and voted. We’re excited to continue to strengthen and grow this community with our new name, and coming soon, a new identity (see photo below for design inspo). 

Some important schedule announcements for the week:

  • Check out the schedule and please note that Monday and Tuesday evening’s classes will be at 6pm (not 5pm).

  • We’re sharing the class plans (slide decks) for the whole week via this Google Drive folder. (Access to the folder is restricted to members, based on email addresses through MINDBODY. If you need access, request via the link and/or reach out to comments@arenaready.com.)

Moving updates:

  • Next weekend (7/11 & 7/12) are our official move-out dates. We’ll be loading up everything left in the gym into storage pods while we continue the search for our new home.

  • People still have things in cubbies, if that’s you, swing by during one of the pick-up times below. Anything not claimed will be donated.

  • There are some small-ish pieces of gym equipment and more valuable items that we’re hoping to store in people’s homes, rather than in the pod. Check out this list and sign up in the “volunteer” column if you’d like to borrow the equipment and/or have some space to store items. Pick-up will be during the windows below. (Access to the folder is restricted to members, based on email addresses through MINDBODY. If you need access, request via the link and/or reach out to comments@arenaready.com.)

Gym access pickup times:

  • Saturday 7/11 2-4pm

  • Sunday 7/1212-2pm

If neither time works for you, reach out to Katoa@arenaready.com to coordinate.

Do you have ideas, questions, or suggestions for the interim board? We’d love to hear from you at comments@arenaready.com!

Workout for 7/06

PART A - E:90MOM FOR 12 ROUNDS (18 MIN)

1 Power Clean + 1 Hang Squat Clean + 2 Front Squats

PART B - 12:00 AMRAP

6 Hang Power Clean

12 Box Jump

6 Burpee Over BB

Score = rounds + reps completed

Workout for 7/07

PART A - 16 MIN CAP

4 Sets of:

4 Strict Press

4 Push Press

4 Push Jerk

Single arm athletes perform 4 reps each movement on each side

PART B - FOR TIME | 20 MIN CAP

15 - 12 - 9

Devil’s Press

Double DB Push Jerk

Perform 600m run between each rep set, finish on run

Score = time completed

Workout for 7/08

PART A - DEADLIFT | 24 MIN CAP

5 Deadlift - :05 hold @ top of LAST rep

5-10 Negative Push Up - :03 down / :03 hold @ bottom EACH rep

Perform warmup sets before starting these 5

PART B - EMOM FOR 12 MIN

MIN 1: 9 Burpee Pull Up'

MIN 2: 9/9 SA Russian Swing

Perform 6 rounds each movement

Workout for 7/09

PART A - 15 MIN CAP

Front rack reverse lunge

5 sets of 10 (total)

:30 L Sit between sets

PART B - 3:00 AMRAP | REST | REPEAT

3:00 AMRAP

3 DB Squat Cleans

6 DB Front Rack Lunges

9 DB Box Step Overs w/ DBs

3:00 REST

REPEAT!

Score = 2 different #s, rounds+reps from both amraps

Workout for 7/10

PART A - SNATCH WORK | 10 MIN CAP (EXTENDED WARMUP)

2 - 2 - 1 - 1 - 1

Snatch Pull

Hang Power Snatch

Overhead Squat

PART B - 5 Rounds for Time | 30 MIN CAP

20 Hang Power Snatch

20 Wall Balls

20 Cal Row/Bike/Ski OR :90 Run

20 Burpees

Score = time completed

WorkOUT(side) 7/11 & 7/12

WITH A PARTNER | FOR TIME | 25 MIN CAP

100 Walking Lunges

100 Pike Situps

100 Russian KB Swings

100 Push Ups

10 x 50ft Shuttle Sprints

Score = time completed

Jenny Morgan