Fire season

We love working out together outside, but health and safety are our top priorities. And working out with poor air quality isn’t healthy, or safe.

FCCF will hold outdoor classes only when air quality is yellow or lower on the AQI and the coach doesn’t have concerns about air quality. We will always make the call to change an outdoor class to a virtual Zoom class, if necessary, at least 2 hours before class.

If you have questions or concerns about this policy, or if there are additional ways we can support you achieving your fitness goals while working out indoors, reach out at info@fogcitycf.com.

THURSDAY 8/20/20

PART A | 3 Rounds for time:

50 Double Unders | 75 single unders

15 Overhead Squats, 95/65 lbs | Single arm overhead squats with appropriate weight

PART B | 3 Rounds for time:

Shuttle Run, 200 m (4x 50 m) | Row 250, or 1 minute jumping rope/jumping jacks/other cardio

10 Bar Facing Burpees

Equipment: Running shoes!

---

FRIDAY 8/21/20

PART A | 36 Minutes

Deadlift 4x4

OR

Alternating, Every 3 Minutes for 6 Rounds

4-6 Slow Stiff Leg Deadlifts

Hollow hold, accumulate 1 minute

PART B | Handstand Push-up Technique Work: Part 1

3-6 sets of 20 seconds of the movements, with 1-2 minutes of rest in between

Bear Walk

Bent Arm Bear

A-Frame Inverted Press

Elevated Inverted Press - on knees/toes/wall

Equipment: Barbell or kettlebell/dumbbell

Heat wave

Summer has (finally) arrived in San Francisco. Whether you love the heat - and summer thunderstorms!? - or hate it, hydrate and join us for classes on Zoom and/or outside.

And don’t forget - attend 12 classes in August and win a prize!

MONDAY 8/17/20

PART A | In 10 minutes

Unbroken Ring Rows, 3x15 | Dumbbell or barbell upright row

PART B | 3 Rounds for Time

Run, 400m | 500m row

3 rounds of Cindy

1 round of Cindy: 5 Pull-ups10 Push-ups 15 Air Squats

Equipment: Rings or dumbbell/barbell

---

TUESDAY 8/18/20

PART A | In 12 minutes

Strict Press 4x8

PART B | 7 Rounds, each for time:

10 Left Arm Dumbbell Hang Power Snatches 50/35 lbs

10 R Arm Dumbbell Hang Power Snatches, 50/35 lbs

Rest 1 min between each round

Equipment: Barbell; Kettlebell or dumbbell

---

WEDNESDAY 8/19/20

PART A | Alternating EMOM for 3 rounds:

Goblet Box Step Overs | Ottoman step ups

Turkish Get-up

Hollow Rocks

Side Plank with Leg Lift

Rest

PART B | AMRAP 15 minutes:

Run 200m

10 Single Arm Devil's Press 50/35

Run 200m

20 Goblet Box Step Overs | Ottoman step ups

Run 200m

30 Sit-ups

Run 200m

40 Goblet Reverse Lunges

Equipment: Kettlebell and/or dumbbell; Box or ottoman

Added: 10.30am Sweaty Saturday

We’re bringing back a third Sweaty Saturday session at 10.30am.

And Sunday at 9:15am we’ll have another open gym outside at the basketball court at Louis Sutter Playground at McLaren Park. ⁣⁣

See you outside 😎

SWEATY SATURDAY 8/15/20 - OUTSIDE

PART A | With a partner, for time:

Buy in, together: 400 run

2 Rounds, split however you like:

100 KB/DB swings

75 KB/DB Walking Lunges

50 KB/DB Cleans

25 KB/DB Shoulder to Overhead

Every minute on the minute both partners do 5 burpees

Buy out, together: 400 run

Equipment: Kettlebells/dumbbells; Mat if you like one for burpees

---

SUNDAY 8/9/20 OUTSIDE OPEN GYM

Come and do a workout from the week with friends outside at our home away from home McLaren Park, Louis Sutter courts!

Equipment: Athlete’s choice

Bookmark it: all workout decks in one place

We’re psyched with the turnout at classes so far this month and that y’all are taking the August challenge seriously!

But we also know that scheduling can be a challenge, equipment access is varied, and, let’s be honest, sometimes we’d really just rather do last week’s workout instead of today’s [insert current least fav movement]. For these reasons, and more, the decks with workouts, scaling, and warmups are available to you at any time in this Google drive folder (in view mode only).

Please make a shortcut to the folder in your own drive or bookmark the page so you can find it whenever you’re in the mood for some fitness. The folder is also pinned on the Facebook group’s announcements page for easy access. (If you don’t currently have access to the folder, request and/or send your preferred email to info@fogcitycf.com and we’ll give you permission to view.)

If you have any questions, concerns, or suggestions for how we can make these decks more accessible, please let us know!

THURSDAY 8/6/20

PART A | 6 Rounds for time:

9 DB Hang Power Clean

6 DB Front Rack Lunges

3 DB Push Jerks

PART B

0:00-6:00: Run 800m

6:00-12:00: AMRAP

8 Alternating Dumbbell Snatches 50/35

8 Pull-ups

12:00-18:00: Run 800m

Equipment: Bar and weights; Dumbbells and/or kettlebells; Space to run

---

FRIDAY 8/14/20

PART A

1-1-1-1-1

4 Snatch Grip Push Press + 2 Overhead Squats

3-3-3-3-3: Snatch Grip Deadlift

OR

1-1-1-1-1

4 Single Arm DB/KB Push Press + 2 OHS

3-3-3-3-3

Tempo Single Arm Suitcase Deadlift (4141)

PART B

1-1-1-1-1:

2 Power Cleans + 2 Push Press + 2 Push Jerk

OR

5 Rounds for Quality:

10 KB Swings

5 Broad Jumps

10 Push-ups

3-5 Plyo Push-ups

Equipment: Bar & weights or Kettlebells/Dumbbells

August challenge: how many classes can you squeeze in?

Can you attend 12 classes before the end of the month?

And because you asked for it, check out the new schedule with 6am and 4pm classes! Make sure to sign up in MINDBODY.

MONDAY 8/10/20

PART A | For time:

30 Toes-to-bars | Hollow rocks

15 Back Squats, 60% 1RM | 30Weighted walking lunges

Run, 1200 m | 1500m row

24 Toes-to-bars | Hollow rocks

12 Back Squats, 60% 1RM | 24Weighted walking lunges

Run, 800 m | 1000m row

18 Toes-to-bars | Hollow rocks

9 Back Squats, 60% | 18Weighted walking lunges

1RM Run, 400 m | 500m row

Equipment: Bar & weights or dumbbell or kettlebell; Pull up rig or space for hollow rocks; Running shoes & routes or rower

---

TUESDAY 8/11/20

PART A | 4 Rounds for quality:

4 Eccentric Pull-ups (10 count negative) | Eccentric chair pull up

16 Single-leg RDLs (8 per side)

24 Russian Twists (24 per side)

PART B | 10 Minute AMRAP:

10 Deadlifts 185/125 | 10 Single leg deadlift per leg

10 Box Jumps | Step ups or tuck jumps

10 Deadlifts 185/125 | 10 Single leg deadlift per leg

50 Double Unders

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

---

WEDNESDAY 8/12/20

PART A | EMOM for 3 rounds:

Single Arm Sotts Press

Side Plank

Other Side Plank

Tempo Push-ups (3012)

Rest

PART B | 3 Intervals, each for time:

50ft Handstand Walk | 100ft Bear crawl

6 Burpees

12 Thrusters 95/65 | Reduce weight

4x50ft Shuttle Sprint

Rest 3 mins between each interval

Equipment: Bar + weights or kettlebells/dumbbells

Open gym is BACK!

Have you missed OPEN Gym (self-guided workouts with coach supervision and socialization with friends) Us too. So we are bringing it back! ⁣⁣

Join us virtually via Zoom at 3pm Friday, August 7th, and Sunday at 9:15am outdoor at the basketball court at Louis Sutter Playground at McLaren Park for OPEN gym! Just sign up on MINDBODY. ⁣⁣

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

SWEATY SATURDAY 8/8/20 - OUTSIDE

PART A | AMRAP With a partner, 21 minute cap:

Partner A:

Run 200m

15 Goblet Squats 50/35 lbs

Partner B:

9 Hand-release push-ups

9 Burpees

Equipment: Kettlebells/dumbbells; Mat if you like one for push ups

---

SUNDAY 8/9/20 OUTSIDE OPEN GYM

Come and do a workout from the week with friends outside at our home away from home McLaren Park, Louis Sutter courts!

Equipment: Athlete’s choice

August challenge, FCCF Buy in, Merch, and scheduling updates

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

Thanks for coming to the FCCF town hall and... Swag!

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

FCCF Town Hall Sunday!

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

Workouts 7/30 & 7/31

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

Save the date: august 2nd at 8pm for FCCF town hall!

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.

Weekend workouts #ftw

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