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

WOW! This community came up with some incredible names. After an initial round of review by the board and narrowing based on technicalities (e.g., URL availability), we're down to a final two (awesome!) options. And, we’re too excited to be patient. So, we’re moving up the timeline and final voting starts NOW!

Please submit your final vote by Saturday, July 4th, at 8am. We'll announce the winning name LIVE on Zoom at 10.15am on Saturday.

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

As we look towards rebuilding the gym and securing a new location, attracting new members will be important for our financial health and ability to create a place we're all proud to call our home.

As always, if you know anyone who might be interested in joining from your networks, please let us know and we'll work together to figure out the best way to bring them in for a trial session either virtually or at an outdoor session based on their experience.

Additionally, while we are without a physical space, we'd like to eliminate Drop-In Fees and start reaching out to the broader SF fitness community to share who we are and invite them to come check us out after our re-launch (more on this coming soon!). If classes are at capacity, we would ask Drop-Ins to come back another time per usual. All athletes - including drop-ins, need to sign up in MINDBODY as usual.

Please let us know if you have thoughts on this and any groups it would be worth reaching out to via email or social media, thanks! (comments@arenaready.com)

Lastly, this Saturday July 4th we're going back to our roots with Hero WOD Holidays and will be doing Hotshots 19 out at McLaren Park, Louis Sutter Playground Softball Diamond. Hope to see you all there!

Sunday we’ll workout at the same location in McLaren park, workout will either be a repeat or something new, depending on who comes out Saturday and Sunday!

WOD for SATURDAY 07/4/20

Hotshots 19

• 6 Rounds For Time

• 30 Air Squats

• 19 Power Cleans (135/95 lb)

• 7 Strict Pull-Ups

• 400 meter Run

We’ve heard that some people like to plan ahead. And by plan, we mean thinking about scaling, getting equipment prepped, and mapping our running routes, not cherry picking workouts we love (or avoiding movements we don’t). So, for the planners out there, we’re trying something new and posting workouts in batches so you know what’s coming. Please let us know what you think (comments@arenaready.com).

And don’t forget to submit your ideas for our community’s new name by EOD July 1, 2020. Some good ones have already come through, but we can’t wait to see your ideas!

WOD for WEDNESDAY 07/1/20

PART A | 24 MIN CAP

Tempo Front Squat - 42x1

5 sets of 3 @ tempo

THEN

5 x max bottom squat hold (front rack position)

Tempo of 42x1 means: 4 count down, 2 count hold, as fast as possible up, 1 count hold @ top before next rep

PART B | 4 ROUNDS FOR TIME | 8 MIN CAP

6 Power Clean

6 Front Squats

6 Front Rack Lunges

Score = time completed

WOD for THURSDAY 07/2/20

PART A | 15 MIN CAP

Power Snatch w/ 2 sec pause in the catch

5x2 at 75%

PART B | FOR TIME 20 MIN CAP

5-10-15-20-25

• Single-Arm KB Swing, Right

• Single-Arm KB Swing, Left

• Burpees

WOD for FRIDAY 07/3/20

PART A | 16 MIN CAP

5-4-3-2-3-4-5

Ground to Overhead (aka Clean and Jerk)

PART B | 16 MIN AMRAP

30 sec Work, 30 sec Rest

Alternating between:

• Ground to Overhead

• Box Jump Over

In case you missed President Coach Hill’s announcement, we are moving! If you want all of your moving related questions answered, check out this handy FAQ (thanks Ceedub!). Or, if you’d prefer the TL:DR account: Rent’s too high, we’re moving by 7/23/20, we don’t yet have a new location (but we’re working on it!), and we’re going to be coming at you with some asks for advice, connections, and help. But really, check out the FAQ.

In the meantime, will we see you for our next outdoor workout on Wednesday at 5pm at Alemany Farmers Market? Don’t forget to sign up!

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

WOD FOR 06/30/20

PART A | 5 ROUNDS FOR QUALITY

3 x Eccentric Pull Up (:10 count negative)

8 x Strict Press

8 x Arch-Ups / Superman Pulse

PART B | 25:00 AMRAP

15 Upright Rows

10 Handstand Push Ups

800m Run15 Pull Ups

10 Push Press

800m

RunScore = rounds + reps completed

WOD FOR 06/29/20

Our first outdoor workouts on Saturday in McLaren Park were a big success! Thanks to Coaches Katoa and Hill for helping us get fit while staying safe. 

If you’re bummed you missed out, not to worry, we have more outdoor classes in the works! This week’s outdoor classes are:

• Wednesday 7/1: 5pm, Alemany Farmers Market parking lot

• Saturday 7/4: 8am and 9.15am, location TBD

• Sunday 7/5 (new!): 9.15am, location TBD

These classes have a hard cap to ensure we comply with city ordinance, so be sure to sign up.

And finally, don’t forget to submit your vision and ideas for a new name for this awesome fitness community by end-of-day on Wednesday, July 1!

PART A - DEADLIFT | 18:00 (OR LONGER IF NEEDED)

8 - 8 - 6 - 6 - 4 - 4 Deadlift

:30 Hollow Hold OR Deadbug after each DL set

Increase load across rounds

PART B - 3 ROUNDS FOR TIME | 15:00 CAP

25 Box Jumps

25 Toes to Bar or V-Ups

25 Cal Row or 300m Run

Score = time completed

Tomorrow we are going to have our first OUTDOOR workout session. There's been a lot of back and forth with the city about permits, and while we’re waiting for the official go ahead, we’re going to go ahead and take advantage of the gorgeous San Francisco summer (haha) and workout together tomorrow! We’ll follow the city’s guidelines and do all we can to ensure safety, but we aren’t yet officially permitted.

 We will be meeting tomorrow at 8:00AM and 9:15AM for our Saturday morning class sessions.

The meeting location is in McLaren Park (University and Olmstead) where there is an open field, a hard surface, and an opportunity to run! See location here.

We will follow the below health guidelines received from the City:

• No more than 12 people, including the Instructor(s). 

• Everyone attending to remain at least 6 feet apart from those not in their household at all times.

• Fitness groups must be scheduled to last no longer than 2 hours.

• Fitness groups must occur completely outdoors, except to use bathrooms.  

The workout will be a partner WOD, but staggered for maximum space between athletes.

We will also run virtual classes alongside in person classes. If you cannot make the in-person WOD, use the regular Zoom link.

Please be sure to sign up in MINDBODY for the outdoor workout if you’re going to come as we have a hard cap due to city mandate.

WOD FOR 06/27/20

WITH A PARTNER | 24:00 AMRAP

PARTNER A

5 Rounds Shuttle run

At one end perform:

5 burpees

At the other end perform:

5 tuck jumps

PARTNER B

AMRAP:

9 SA Russian Swing

6 SA Clean & Jerk

3 SA OH Squat

Score = total rounds + reps completed by the pair

Pickup where your partner left off on the AMRAP

Switch after partner A completed 5 shuttle rounds

Reach out with any questions on recent changes. We are always here to talk!

Hopefully your legs feel good!

hWOD FOR 06/26/20

PART A | 5 REPS EACH LEG | :05 ECCENTRIC COUNT DOWN EACH REP

Plate/ book eccentric lateral step down :05

Box / ottoman / chair eccentric lateral step down :05

Eccentric single leg squat to chair / bench :04

Eccentric skater squat :04

Eccentric (your pistol scaling) :04

PART B | E:90MOM FOR 4 ROUNDS

5 / 5 SA Glute Bridge Press

8 Ring Row / Bent Row

:10 / :10 Bottom Lunge Hold

PART C | FOR TIME 18:00 CAP

21 – 15 – 9

Front Foot Elevated Reverse Lunge Alternating

Snatch

Abmat situp

Score = time completed

There’s been quite a few changes in the last few weeks, but we are excited about them! Please know there’s an update and community meeting in the works, but we do need time to organize and plan. Please reach out if you have any questions about any of the updates that have happened. A lot of them are in the “announcements” section of the FB page and have been sent via email, but as always reach out if you want to chat through anything.

hWOD FOR 06/24/20

PART A - 16:00 ALTERNATING EMOM

4 ROUNDS:

12 Cossack Squats (weighted)

16 Downdog Shoulder Taps

8 Seated Strict Press

15 Air Squats

PART B - 12:00 AMRAP

10 SA Thruster

20 Double Unders

10 SA Thruster

20 Abmat Situps

Score = rounds + reps completed

We’ve announced our interim board members! Check the Facebook page for the full list.  As a reminder, these are only 6mo appointments and a more formal voting process will be pursued in Dec/January when the Co Op structure is nailed down. Please reach out with any questions.

hWOD FOR 06/24/20

PART A - FOR TIME 8:00 CAP

60 Pike Leg Lifts over Object

Every time you break

20 Band Pull Apart

:10 Bottom Lunge Hold Each Leg

PART B - 4 ROUNDS FOR TIME | 24:00 CAP

20 Push Ups

5 Power Cleans

10 Box Jumps

50 Walking Lunges

Score = time completed

Tonight’s resource share comes from Laika! Thanks for posting this as a comment to a previous post. Taking a break from reading resources and providing some films & documentaries to further your education and point of view. Black lives matter. Learn more about racial injustice and the Black experience in America with this collection of films, series and documentaries on Netflix.

hWOD FOR 06/23/20

PART A - 12:00 CAP

BTN Press / Pike Push Up / Duffel PP

5 sets of: 8 / 6 / 4

10 Forearm rocks in between sets

PART B - 15:00 CAP

3 Rounds of:

400m Run

15 Pull Ups

21 AKB Swings

Score = time completed

Continue to educate yourself and share resources. Black Lives Matter!

SF Rec & Park has given us a couple of options for outdoor classes!

• Our top choice is James Rolph Jr Field about .5 miles from the gym on Cesar Chavez

• Our second choice is Louis Sutter Playground Courts in McLaren park

Please fill out the survey on the Facebook page or find in the email sent to the community to share your opinion on location and timing. We’ll take the first few days of the week to collect answers before obtaining permits as they are nonrefundable. Reach out with any questions!

hWOD FOR 06/22/20

PART A - 12:00 CAP

6 Sets

4 Reps of Pause Front Squats (hold :03 at bottom)

20 Deadbugs

Perform for quality

PART B - Every 3:00 for 15:00

16 Front Rack Reverse Lunge

20 Russian KB Swings

Perform sequence then rest for the rest of the 3:00 cycle

Increase weight across rounds

Score = total poundage lifted across 5 rounds