WOD 10/10 - 10/15: Barbell Club in Full Swing

Written By Guest User

Who made it out for Fleet Week this weekend? Hope you all were able to catch the air show on Friday and Saturday before the dense fog moved in on Sunday, cancelling the show. But perhaps you were at the gym for Barbell Club flexing your snatch work or clean and jerks.

We kicked off Barbell Club this week, thanks to Coach Kate. If you haven’t checked it out, sign-up today! Classes take place:

  • Tuesday & Thursday - 5:30 - 7 pm

  • Sundays - 10 - 11:30 am

Many of you have expressed interest in Barbell Club and we’re excited to hear it. Many of you have a lot of questions, so we wanted to make sure we provided more clarity. Here’s the deal:

  • Barbell Club is for EVERYONE: You don’t have to be some rough, tough, buff lifter to be part of the club. The “club” is inclusive and supportive of every type of athlete. Think of Barbell Club as a way to improve your lifting technique, get dedicated coaching feedback from experts, and get stronger!

  • Barbell Club is different from normal classes: Yes, Barbell Club is different from our normally programmed Crossfit classes. Barbell Club focuses on Olympic style movements, such as snatches, clean and jerks, and deadlifts. Classes will focus on strength building and refining lifting techniques. These classes are also 90-minutes long versus our traditional 60-minute classes.

  • It is extra: If you’re an annual member, you get 3-classes free annually. Otherwise, it is $100 extra a month for Annual or Month-by-Month members. The extra $100 gets you access to 4-weeks of Barbell Club programming ($8.33/class additional). The monthly membership gives your access to the programming in advance and a way to track your progress. If you think you will attend more than 3 barbell classes a month, the monthly access option is the best.

  • You don’t need to commit to the full cycle: You’re probably thinking, I’m not ready to commit to a full 4-weeks of cycle, but I want to drop-in here or there. Not a problem — you are not required to commit to a full month’s cycle. You have the option of paying per drop-in class or purchase a 10-pack class pass to use towards barbell club classes.

  • Barbell Club Only Membership: You can absolutely sign-up only for Barbell Club classes for your membership option. At this time, we only offer a month-to-month membership for Barbell Club.

All sign-up options are available in the MindBody app. If you have any further questions, please reach out barbell@fogcitycf.com.

WOD of the Week:

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Oct 15, 2022
    4x AMRAP 3 mins: Pull-ups, Push-ups and Air Squats

    For 4 cycles: AMRAP in 3 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 3 mins between each cycle. For each cycle restart the AMRAP.

  • MAIN: Fog City WODS - Oct 15, 2022
    Hang Power Clean : 1x1

    Hang Power Clean 1x1 Use the heaviest weight you can for the set.

  • MAIN: Fog City WODS - Oct 15, 2022
    Power Clean : 1x1

    Power Clean 1x1 Use the heaviest weight you can for the set.

  • MAIN: Fog City WODS - Oct 15, 2022
    Hang Squat Clean : 1x1

    Hang Squat Clean 1x1 Use the heaviest weight you can for the set.

  • MAIN: Fog City WODS - Oct 15, 2022
    Squat Clean : 1x1

    Squat Clean 1x1 Use the heaviest weight you can for the set.

  • Friday WOD
    MAIN: Fog City WODS - Oct 14, 2022
    Alt EMOM 32 mins: Power Snatches, Bike Calories, Box Jump Overs, and 6 more

    Every 1 min for 32 mins, alternating between: 10 Power Snatches, 75/55 lbs + max reps in remaining time Bike Calories 15 Box Jump Overs, 24/20 in + max reps in remaining time Bike Calories 10 Toes-to-bars + max reps in remaining time Bike Calories 40 Double Unders + max reps in remaining time Bike Calories

  • Thursday WOD
    MAIN: Fog City WODS - Oct 13, 2022
    Push Press : 10-8-6-4-2

    Push Press 10-8-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets.

  • Thursday Post Workout
    MAIN: Fog City WODS - Oct 13, 2022
    3 RFQ: Dumbbell Bear Crawls, Dumbbell Rows, and Dumbbell Overhead Carries

    3 rounds for quality of: Dumbbell Bear Crawl, pick load, 50 ft 10 Dumbbell Rows, pick load Dumbbell Overhead Carry, pick load, 100 ft Rest 3 mins

  • Wednesday WOD
    MAIN: Fog City WODS - Oct 12, 2022
    21-18-15-12-9-6-3: Wall Balls and Row Calories

    21-18-15-12-9-6-3 reps, for time of: Wall Ball, 30/20 lbs Row Calorie

  • Wednesday Post Workout
    MAIN: Fog City WODS - Oct 12, 2022
    FQ: Weighted Sit-ups, See-Saw Plank and Russian Twists

    For quality: 3x 10 Weighted Sit-ups, pick load See-Saw Plank, 3x 30 secs 3x 20 Russian Twists

  • Tuesday WOD
    MAIN: Fog City WODS - Oct 11, 2022
    5 RFT: Strict Pull-ups, Double Kettlebell Deadlifts, and Farmer Carries

    5 rounds for time of: 10 Strict Pull-ups 15 Double Kettlebell Deadlifts, 70/53 lbs Farmer Carry, 50 m

  • Tuesday Post Workout
    MAIN: Fog City WODS - Oct 11, 2022
    3 RFQ: Alternating Bird Dogs, Banded Lateral Walks, and Banded Glute Bridges

    3 rounds for quality of: 14 Alternating Bird Dogs Banded Lateral Walk, L 25 ft/R 25 ft 25 Banded Glute Bridges

  • Monday Part A
    MAIN: Fog City WODS - Oct 10, 2022
    Pause Front Squat : 3-3-3

    Pause Front Squat 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

  • Monday Part B
    MAIN: Fog City WODS - Oct 10, 2022
    6 RFT: Alternating Front Rack Lunges, Shoulder-to-Overheads, and Bike Calories

    6 rounds for time of: 6 Alternating Front Rack Lunges, 135/95 lbs 6 Shoulder-to-Overheads, 135/95 lbs 12 Bike Calories

Guest User
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