ICYMI: The August challenge is to attend 12 classes, virtual or in-person. We’ll keep track of attendance and if you make it to 12 classes, you’ll get a prize!

And an exciting update: We're already over halfway to our targeted Fog City CF ownership numbers to help secure and build out a new home! If you missed the town hall and are interested to learn more about becoming an owner, you know the drill: Shoot a note to our awesome team at info@fogcitycf.com and we'll set up time to talk it through.

Don’t forget to put in your order for FCCF swag (!!!) by Sunday, August 9th. All styles are $20.

And be sure to check out the schedule for updated times. We’re doing our best to respond to the days and times that you told us work best for you.

THURSDAY 8/6/20

PART A | 15 Minutes for:

Strict Muscle-up Practice

or

Pick 3 movements, 3x10 reps:

Ring Rows, Pull-ups, Bent over DB rows

Ring dips, Bench dips, Butterflies

L-sits, Seated leg lifts, Strict Toes to bar/rings

PART B | Accumulate as many rounds and reps as possible in 15 mins:

Run 200m | Row or bike

Double DB Farmer's Carry, 50/35 lbs, 100 ft - 200 - 300 … | Reduce weight as needed

Burpees 5 - 10 - 15 ...5

Equipment: Rings; Dumbbells and/or kettlebells

---

FRIDAY 8/7/20

PART A | 4-4-4-4-4:

Deadlift Max | Use lighter weights, increase reps

Vertical Jump Attempt

PART B | 6 Rounds, 0:45 work, 0:15 rest:

Run, Row, Ski, Bike

Equipment: Bar & weights or Kettlebells/Dumbbells

For all who were able to come to the town hall, it was so great to see your faces and have a great conversation about the future of this community. If you weren’t able to make it but want to get the TL:DR, reach out at comments@fogcitycf.com and we’ll share the deck and find a time to chat!

In the meantime, put in your order for FCCF swag (!!!). All styles are $20, deadline to order is Sunday August 9th.

MONDAY 8/3/20

PART A | Every 2 minutes for 4 rounds:

Single Leg Cross Body RDL (10 reps per side)

Hollow Hold (accumulate 45 seconds)

PART B | 6 Rounds for Time:

15 Box Jumps | Tuck jumps or step ups

15 Toes to Bar or V-Ups

15/12 Cal Row or 200m Run | 45 seconds jump rope

Equipment: Dumbbell or kettlebell; Box; Pull up rig (optional); Rower, space to run, or jump rope

---

TUESDAY 8/4/20

PART A | In 15 mins:

Establish a heavy set of 5 Hang Power Cleans

PART B | Every 2 minutes for 3 rounds:

10 Chest to Bar Pull-ups | 10 Burpee + push up

Max Hang Power Cleans, 155/105 lbs | Max hang power cleans at any weight

Rest 2 mins

Every 2 Mins for 3 Rounds:

10 Hang Power Cleans, 155/105 lbs | Hang power cleans at any weight

Max Chest to Bar Pull-Ups | Max burpee + push up

Equipment: Pull up rig; Bar + weights or dumbbells/kettlebells

---

WEDNESDAY 8/5/20

PART A | In 16 mins:

Front Rack Reverse Lunge: 3 rounds of 4-6 reps per leg, then switch legs

Bench/Z Press: 3 rounds of 4-6 reps

PART B | 5 Rounds for time:

Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 50ft

20 Single Dumbbell Push Press, 50/35

Extra: 5 Rounds

1. Air Squat - FAST for 10 Seconds (Max Effort - Minimum 7 reps/round)

2. Bottom Squat Hold for 5 Seconds (Disengage quads to sit completely, but maintain pressure in the bottom of stomach & flat back)

3. Half Squat Hold for 5 Seconds (Raise from bottom squat position to about parallel and hold)

4. Air Squat - SLOW for 40 Seconds (Active Recovery - Slow, Continuous Movement (No Stopping)

Equipment: Bar + weights or kettlebells/dumbbells

See you tomorrow and/or Sunday for the outdoor workout and online for the first Fog City CF Town Hall on Sunday, August 2nd at 8pm PST on the FCCF Zoom.

SWEATY SATURDAY 8/1/20 - OUTSIDE

PART A | Partner Relay Race, Alternating 50ft:

Sprints with Farmer's Carry

Bear Crawl

Front Rack Carry

Crab Walk (one way)

Overhead Carry

Burpee Broad Jumps

PART B | WITH A PARTNER FOR TIME

300 DB Squat Cleans 50/35

One partner works while one partner runs 400m

Equipment: Weights for front rack carry & squat cleans

---

SUNDAY 8/2/20 - OUTSIDE

Get Fit, Save Kids FOR TIME

With a weight vest (optional)

400m Run

60 Box Step Ups* (24/20) | 120 m walking lunges

60 Push Ups

400m Run

60 Push Ups

60 Box Step Ups* (24/20) | 120 m walking lunges

400m Run

We’re trying something new on Thursday 7/30, and we’ll have a 5.30pm outdoor workout at McLaren Park, Louis Sutter courts. Hope to see you there!

THURSDAY 7/30/20 (Outdoor workout is the same)

PART A | TABATA THIS | 15 MIN

Plank shoulder taps | Plank hold

REST 1:00

Sandbag / medball split squat | Unweighted split squats or air squats

REST 1:00

Single Unders | Jumping jacks or other cardio

PART B | AMRAP | 8 MIN

8 Box Jumps | Step ups or tuck jumps

8 Wall Balls | Medball thrusters or Medball/weighted front squats

Equipment: Medball/sandbag or other weight; Jump rope; Mat for outdoor planks

---

FRIDAY 7/31/20

PART A | SNATCH | 20 MIN

5 sets of:

2 Power Snatches

1 Squat Snatch

THEN 2 sets of drop sets @ 80% of top set

If using dumbbells or kettlebells, increase volume

PART B | CLEAN | 20 MIN

5 sets of:

2 Power Clean

1 Squat Clean

1 Jerk (optional)

THEN 2 sets of drop sets @ 80% of top set

If using dumbbells or kettlebells, increase volume

Equipment: Bar and weights or dumbbells/kettlebells

Mark your calendars: our first Fog City Community Fitness town hall on Sunday, August 2nd, at 8pm. Check out the agenda here and let us know what additional questions you have.

We’re sharing the workouts for Monday through Wednesday so you can plan ahead and be prepared. And we’re trying something new and also including some scaling options on the blog (in italics). As always, please let us know what you think and how we can make the workouts most accessible, challenging, and useful for you at comments@fogcitycf.com. If you’re looking for the daily programming slide decks, they’re all available here.

And finally, we have good things coming in August. As schedules shift, we want to hear from you what days and times work best for virtual and in-person classes. Please take a minute to let us know when you want to work out together.

Evening class changes: Monday, Tuesday, and Friday classes are at 6:00 pm this week!

Monday 7/27/20

PART A | 5 ROUNDS ALTERNATING EMOM:

5 Weighted/Strict Pull-ups | ring rows or chair pull ups

10 Russian Twists (each side) w/ Medball/KB/DB | Unweighted

15 Goblet Pistols/Squats | Unweighted pistols or narrow stance air squats

30 Unbroken Double Unders | 30 Double under attempts or single unders

Equipment: Pull up rig, rings, or chair; Medball, KB, or DB; Jumprope

PART B | 9 MINUTE AMRAP:

21 Air Squats

5 American KB Swing 70/53 | Reduce weight as needed

9 Toes-to-Bar | Weighted sit up with medball or other weight

Equipment: Kettlebell; Pull up rig or weight for sit ups

---

Tuesday 7/28/20

PART A | 4-4-4-4 SUMO DEADLIFT

Pick weight | For KB/DB or other weight, consider adding volume to 8-8-8-8 and using a tempo 2141.

Equipment: Weights

PART B | 21-18-15-12-9-6-3

Sumo Deadlift High Pull 95/65 | Lighter weight as available/appropriate

Burpees

Equipment: Barbell & weights or other weight.

---

Wednesday 7/29/20

FOR TIME:

400m Row / Run | 45 seconds high knees + 45 seconds butt kickers

30 Ground to Overhead 95/65 | DB or KB Clean & jerk or other weight, as available

20 Handstand Push-ups | Pike push ups

10 Muscle-ups | 10 arch ups + 10 hollow ups + 10 prone scapular butterflies

12 MIN CAP

At 15:00: Repeat

Equipment: Rower, running space, or jumprope; Barbell & weights or DB/KB/weights; High rings

PART B | STRICT PRESS

4 Sets of 5 reps

Then, 1 set max reps

or

4 Sets of Reps until 3 in reserve

Then, 1 set max reps

Equipment: Barbell & weights or other weight.

Outdoor version will be the same but with dumbbells/kettlebells only and bring a mat for pike push ups.

How fun have outdoor workouts been?! We hope to see you tomorrow or Sunday (AND Sunday?) at McLaren Park, Louis Sutter courts.

(And sneak preview, in addition to next week’s Wednesday at 5pm outdoor workout, we’re trying out a Thursday 5.30pm class outside.)

If you haven’t yet, please don’t forget to complete this survey to check out the FCCF Town Hall agenda, help us pick a time that works for everyone on Sunday, August 2nd, and tell us what additional questions you have.

Sweaty Saturday 7/25 - OUTDOOR PARTNER WORKOUT

5 Rounds each, for time:

30 Dumbbell power snatches, Left

30 Dumbbell power snatches, Right

30 Dumbbell squats

2 minutes rest

Equipment needed: Single dumbbell (or kettlebell)

Extra credit: Beep test*

*I have no idea what this is; please direct all questions to Coach Kate.

Sunday 7/26 - OUTDOOR PARTNER WORKOUT

20 Minute AMRAP:

10 Power cleans

10 Hand release push ups

Each partner completes one full round

Run 400m together

Equipment needed: Pair (or single) dumbbell or kettlebell; mat for push ups

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!

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

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

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.”

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

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.