FCCF Town Hall August 2nd: Tell us your questions!

There have been a lot of changes in the past few weeks and months! We'll host a community town hall on August 2, 2020 via Zoom to share updates, answer questions, and make sure we're all on the same page, going forward.

Head on over to this survey to check out the agenda, help us pick a time that works for everyone and tell us what additional questions you have.

And a heads up that Thursday’s 5pm workout (7/23) will be OUTSIDE at McLaren Park with Coach Alex! (And check out the Fog Lights feature on Coach Alex over on the FCCF Insta account.)

Thursday 7/23

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of (2+2):

2 High hang power snatches + 2 Overhead squats

PART B | FOR MAX POUNDS

4 minutes:

25/20 Calorie row

75 Double unders

Max hang power snatch (pick load)

Rest 4 mins

Repeat

Thursday 7/23 - OUTDOOR VERSION

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of (2+2+2):

2 Dumbbell power snatches + 2 Dumbbell squat snatches + 2 Overhead squats

PART B | FOR MAX POUNDS

4 minutes:

1:30 or 400m Run

75 Double unders (or max 1:30)

Max dumbbell hang snatches

Rest 4 mins

Repeat

Friday 7/24

PART A | FOR TIME & QUALITY

45 Reps of each, split however you like:

Bulgarian split squats (total for both legs)

Plank to push up

Strict pull ups

Russian twists (per side)

PART B | FOR TIME & QUALITY

Handstand push up technique work: Part 1

3-6 sets of 20 seconds of each movement, 1-2 mins rest between each movement

Bear walk

Bent arm bear

A-frame inverted press

Elevated inverted press-on knees/toes/wall

Then… ride a bike or go for a walk or jog!

Motivation Monday: What's your goal this week?

Running into the week like…

MONDAY 7/20

PART A | CLEAN SEQUENCE | 20 MIN CAP

5 sets of:

1 PC with pause @ knee

1 Squat Clean

1 Front Squat

PART B | “ELIZABETH” | 12 MIN CAP

21 - 15 - 9

Squat Cleans 135/95

Ring Dips

Sub tempo dips @ 3111 for non-ring athletes

TUESDAY 7/21

PART A | ALT EMOM | 20 MIN

Min 1: Single arm bar dead hang

Min 2: Hollow hold on floor

Min 3: Tall box single leg step ups

Min 4: 3 Broad Jumps

Min 5: REST

PART B | REPEAT | 18 MIN

8:00 CAP

500m Row

30 Box jumps

20 C2B pull ups

2:00 REST

REPEAT w/ same cap

WEDNESDAY 7/22

PART A | DEADLIFT | 20 MIN CAP

5 sets of 5

Sub kickstand deadlift for limited weight athletes @ 5 x 10 per leg

PART B | AMRAP | 12 MIN

400m run / 500m row

20 Abmat situps

10 Deadlifts 225/155

Weekend Updates: Pod packing, free stuff, & WORKOUT(SIDE)

We filled one whole pod with equipment last weekend, and we’re looking for volunteers to help finish packing up the second pod on Saturday from 12-3pm. If you’d like to volunteer, please email katoa @ fogcitycf .com.

And, if you still have “things” in the gym, please swing by to pick up 12-3pm Saturday. And, if you’re into thrifting, there is a BIG pile of FREE stuff (lifters, old AR schwag, water bottles, inspirational quotes, etc.) that is up for grabs. Anything not claimed will be donated.

Please be sure to respect social distancing and mask guidelines for pod-packing and item pick-up.

We have outdoor workouts scheduled for Saturday AND Sunday again this weekend. We will be working out at Louis Sutter basketball court. Don’t forget to sign up, bring your own equipment, and wear a mask!

WORKOUT(SIDE) SATURDAY 7/18

PART A | PARTNER RELAY RACE | FOR TIME - 10:00 CAP

Farmer’s Carry

Walking Lunges

Front Rack Carry

Duck Walk

Overhead Carry

Burpee Broad Jumps

A 50ft length shall be measured and each partner must go down and back before moving on

Partner A down and back farmer’s carry, partner B down and back farmer’s carry, repeat for all movements

PART B | WITH A PARTNER FOR TIME | 25:00 CAP

75 DB Hang Clean to Overhead (SHARED)

Run 800m (TOGETHER)

75 DB Hang Clean to Overhead (SHARED)

BOTH partners perform 5 burpees every switch

Score = time completed

WORKOUT(SIDE) SUNDAY 7/19

WITH A PARTNER | AMRAP | 20 MIN CAP

Partner A:

5-10-15-20-… meters ETC

Shuttle springs

Partner B:

5 Devil’s Press

10 Hand Release Push Ups

15 Weighted Walking Lunges

Switch when parter B completed 1 round

Score = rounds + reps of Devil’s press sequence

New name, new look!

How awesome is this logo? Thanks to Mike Olasov for putting his illustration skills to work to create a new identify for our community, and to the communication team - LGB, Lindsey Whitehouse, Lisa Guadagnolo, and Brian Domingo - plus Gordon Whitehouse, for ensuring the community’s values and ideas (iron and gold/fierro y oro, strength, community, etc) are represented in the logo.

WORKOUT MONDAY 7/13 * at 6pm *

PART A | 15:00 CAP

Power Clean + Hang Squat Clean + Squat Clean + Front Squat

5 sets of 1 rep each movement

Build to top set for the day

PART B | 12:00 AMRAP

9 Deadlifts 115/80

6 Hang Power Cleans

3 Front Squats

at 0:00, 3:00, 6:00, and 9:00

54 Double Unders

SCORE = ROUNDS + REPS COMPLETED

WORKOUT TUESDAY 7/14 * at 6pm *

PART A-1 : EMOM 7:00

2 Push Press w/ :03 eccentric count down

PART A-2 : EMOM 7:00

2 Push Jerk w/ :02 pause in catch

PART B - 5:00 on / 2:00 off / 5:00 on

5:00 CAP

200m Run

20 Burpees to target

MAX unbroken DB S2OH Right Arm

MAX unbroken DB S2OH Left Arm

REST 2:00

REPEAT!

If you break on the S2OH, you’re done!

WORKOUT WEDNESDAY 7/15

PART A - 3 ROUNDS FOR QUALITY | 15:00 CAP

10 Handstand or High Plank Shoulder Taps

10 Front Foot Elevated Lunge (5/5)

10 Kang Squats

PART B - DEADLIFT | 25:00 CAP

Deadlift:

10 - 10 - 10 - 10

Complete warmup sets beforehand before performing these sets of 10

Perform each set of 10 unbroken, touch and go reps

OPTIONAL BUY-OUT: RUN FOR 25 MINUTES @ CONVERSATIONAL PACE

7/15 outside version * Louis sutter basketball court, mclaren park *

PART B - For time | 25:00 CAP

21 - 18 - 15 - 12 - 9 - 6 - 3

Dumbbell cleans

Pushups

OPTIONAL BUY-OUT: RUN FOR 25 MINUTES @ CONVERSATIONAL PACE

WORKOUT THURSDAY 7/16

PART A - ALTERNATING EMOM FOR 20:00

Min 1: Single Leg DL

Min 2: 3-count Pull up Negative

Min 3: Sumo Good Morning

Min 4: V-Ups

Min 5: REST

PART B - AMRAP 15:00

20 Air Squats

10 Pull Ups

10 Box Jump

5 Toes to Bar

Score = rounds+reps completed

WORKOUT FRIDAY 7/17

PART A-1 : 10:00 CAP

Establish heavy load for sequence:

1 Snatch Pull

1 Hang Power Snatch

1 Hang Squat Snatch

1 OHS

PART A-2 : 5:00 AMREPS

Snatches at your finishing complex weight!

PART B - EVER 3:00 FOR 5 ROUNDS (15 MIN)

30/20 Cal Row

20 Wall Balls

From Coach Kate: “Sorry, it’s just going to be terrible.”

WORKOUT OUTSIDE | Saturday & Sunday Classes

Reminder! We will be working out at Louis Sutter basketball court. There is a parking lot next to the courts if you don’t want to walk across the field.

If you signed up to store items, ensure to pick them up during the window of 12:00 - 2:00. Remember your mask, and please distance yourselves from others.

Reach out with any questions!

WORKOUT(SIDE) SATURDAY 7/11

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

WORKOUT(SIDE) SUNDAY 7/11

WITH A PARTNER | AMRAP | 20 MIN CAP

Partner A

5-10-15-20-25...

Hand Release Push Ups

Air Squats

25 ft Shuttle Sprint (increase by 25 ft each round)

Partner B

Squat hold

Plank hold

Rest

Score = rounds + reps completed

Partner B switch movements alongside partner A

Quick updates

A few reminders/updates:

• Friday 7/10 5pm class is canceled.

• Don't forget to sign-up for Outdoor class Saturday, it's been great seeing everyone in person!

• See last post to sign-up for any gym items you're willing to store and let Katoa know if the pick up times don't work: Saturday 7/11 2-4pm and Sunday 7/1212-2pm. If you are willing and available to help move on Sunday, please email Katoa directly. Safety first of course, so please consider your level of risk when volunteering and follow guidelines: wash your hands, wear a mask, and social distance when possible.

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

Cast your final vote for our new name!

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!

Drop-Ins Welcome and sweaty (holiday) Saturday

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

Trying something new: Weekly WODs (And don't forget to submit your best ideas for our new name!)

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

Moving FAQ (or, TL:DR - We're moving!)

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

More outdoor fun to come...

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