Workout of the Day
Looking to the long weekend
Labor Day holiday weekend scheduling updates:
Friday afternoon class is cancelled for the holiday - but join the open gym at 3pm!
Saturday OUTSIDE classes will be at normal times.
No Sunday classes.
Labor Day Monday, 9.15am and 10.30am OUTSIDE classes.
Please plan ahead: We’ll join in an extra special outdoor workout on Wednesday, Sept. 9th in honor of Lindsay Sparkle Moore, organized by her partner and FCCF OG Jon. Check out the Facebook group event to sign up - open and free to the entire Fog City CF community.
MONDAY 8/31/20
PART A | 4 Rounds for quality:
Max L-sit (min 30 sec)
Run 400m
PART B | For time:
30 Deadlifts 275/185 lbs
20 Front Squats, 185/135 lbs
10 Squat Snatches, 135/95 lbs
Equipment: Dumbbells (or kettlebells)
TUESDAY 9/01/20
PART A | EMOM for 2 rounds:
Snatches
Ring Muscle-ups
Double Unders
Rest
PART B | For time:
7 Squat Snatches, 185/135 lbs
11 Ring Muscle-ups
100 Double Unders
11 Ring Muscle-ups
7 Squat Snatches, 185/135 lbs
Equipment: Barbell; Kettlebell or dumbbell; Rings; Jumprope
WEDNESDAY 9/02/20
PART A | 4 Rounds, 1:30 each of:
Max Rep Burpees
Rest 3 mins between each round
Max 18 Burpees per round
PART B | 8 Min AMRAP:
Plank Hold, 1 min
Farmer's Carry, 200ft
Lots of updates!
Lots of updates this Friday:
We have established Fog City Community Fitness LLC as our new gym entity and registered with CA and SF!
We will have new insurance (same as the old minus the CrossFit affiliation for now) effective Saturday 8/29/20.
With the above, we need everyone participating in class to sign new waivers (linked to your current AR Mind Body log-in, we will be transitioning MindBody over to FCCF shortly along with the new waivers)
Check out tomorrow’s Sweaty Saturday partner WOD, but check in the AM to make sure the air quality is good enough for the classes to happen
T-shirts and tanks are in! We’ll have the shirts at Saturday’s outdoor workout for pickup. Remember $20 a pop and we’re accepting cash or checks - maybe together with your buy-in check!?
SWEATY SATURDAY 8/29/20 - OUTSIDE
PART A | With a partner, for time:
Run 1600m (split)
Then
2 Rounds:
20 Burpees
40 Goblet Squats 53/35
60 Kettlebell Swings or DB Hang Snatches 53/35
80 Weighted Walking Lunges 53/35
100 Sit-Ups
Only one partner working at a time, split the reps however you like.
Equipment: Dumbbell and/or kettlebell; mat if you like one for burpees and sit-ups; abmat if you have/like for sit-ups
SUNDAY 8/23/20 - Outdoor Open Gym
Athlete’s choice
Quality > Quantity
A little skill work to finish off the week. And remember, quality > quantity.
THURSDAY 8/27/20
PART A | In 30 minutes:
Deadlift 4x5, 1 x Max Reps
OR
4 Rounds for Quality:
Crossover Deadlift (no more than 10 reps per side)
Plank Drag (no more than 10 reps per side)
PART B | 8 Minute AMRAP:
8 Deadlifts 155/105
8 Box Jumps
8 American KB Swings 53/35
8 Air Squats
Equipment: Barbell & weights; Kettlebell; Box
FRIDAY 8/28/20
PART A | 3 Rounds for time or quality:
14 Handstand Push-ups | Strict press
7 Bar Muscle-ups | Low Ring Muscle-Ups, 7 Bench Dips + 7 Upright Row
PART B | 3 Rounds for quality:
15 Chest-to-bar pull-ups | Bent over row with a pause
15 Ring Dips | Bench dips
15 V-ups
What is your body telling you?
We’ll be keeping an eye on air quality this week and making any class adjustments, as needed. If you’re working out out home, please do the same.
It’s a good time to practice being in tune with your body, listening to how it’s feeling, and taking good care of it. If you’re lightheaded or get a headache, nauseous, or feeling short of breath or any discomfort in your throat, it’s probably time to slow down and maybe even take a forced rest day.
MONDAY 8/24/20
PART A | 3 Rounds for time:
25 Burpees
Plank Hold, 1 min
PART B | 21-15-9
Dumbbell Thrusters 50/35
Row for Calories | 75-50-25 Double Unders
Equipment: Dumbbells (or kettlebells); Rower or jumprope
TUESDAY 8/25/20
PART A | In 20 minutes
1-1-1-1-1
Power Clean + Front Squat + Push Press
Or, with lighter weights
3-3-3-3-3
Power Clean + Front Squat + Push Press
PART B | In 20 minutes:
3-3-3-3-3
Clean Pull
6-6-6-6
Bent Over Barbell Row
Or
6 Single Leg Deadlift + 3 Hang Power Cleans
6-6-6-6
Bent Over Single Arm Dumbbell Row
Equipment: Barbell; Kettlebell or dumbbell
WEDNESDAY 8/26/20
PART A | With a partner, for quality (15 minute cap):
50 Glute Bridges
25 Inch Worms w/ Push-up
50 Hollow Rocks
25 Pistols per leg
PART B | Nancy, 5 Rounds for time:
Run, 400 m | Row 500, Jumprope or other cardio for ~2 mins
15 Overhead Squats, 95/65 lbs | Scale weight as needed
Equipment: Barbell and weights or kettlebell, dumbbell
Air quality iffy
Air quality is looking iffy for the weekend. We’re still planning to hold outdoor workouts Saturday and open gym on Sunday, but we’ll be checking air quality every half hour in the morning and will move class to Zoom if it’s in the orange, so check your email and texts before heading to McLaren Park and make sure there’s no change.
SWEATY SATURDAY 8/22/20 - OUTSIDE (with backup indoor options)
PART A | With a partner, for time:
Buy-in, together:
Outdoors: Run 800m (outside)
OR Indoors:
Row 1000m
60 Burpee box jumps / step ups
4 mins other cardio (be honest!)
Then, split equally: AMRAP 16 mins
25 Dumbbell Squat Cleans
25 Dumbbell Push Press
50 Air Squats
50 Push-ups
Buy-out, split equally: 10 x 50ft shuttle sprint (if you can do safely indoors) OR 60 Burpee box jumps (I go, you go)
Equipment: Dumbbell and/or kettlebell; mat if you like one for push-ups
SUNDAY 8/23/20 - Outdoor Open Gym
Athlete’s choice
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:
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