Pick up your T’s and Tanks today, Saturday, or Monday at the outdoor workouts.

There are a few extras of all sizes and styles, so if you didn’t put in an order, it’s not too late!

Don’t forget: No Friday evening class - but Friday 3pm Open Gym is on!

THURSDAY 9/03/20

PART A | In 25 Minutes:

5-5-5-5-5

Pause back squats

OR

50 Dumbbell squats

100 Dumbbell walking lunges

PART B | 12 Minute AMRAP:

4 Strict Handstand Push-ups

8 Russian Twists 20/14lbs

16 Pistols

Equipment: Barbell & weights or Dumbbells; Medball or other weight

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FRIDAY 9/04/20

PART A | in 13 Minutes:

1 Power Clean + 3 Push Press

Establish a heavy single

OR

1 Power Clean + 3 Strict Press + 3 Push Press

PART B | For time:

21 Push Press, 95/65 lbs

21 Pull-ups

21/15 Row Calories

15 Push Press, 95/65 lbs

15 Pull-ups

15/10 Row Calories

9 Push Press, 95/65 lbs

9 Pull-ups

9/5 Row Calories

Equipment: Barbell & weights or Dumbbells; Pull up bar; Rower or space to run

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)

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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

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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 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

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SUNDAY 8/23/20 - Outdoor Open Gym

Athlete’s choice

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

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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

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

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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

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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 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

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SUNDAY 8/23/20 - Outdoor Open Gym

Athlete’s choice

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!

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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

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

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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

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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

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

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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

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

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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

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

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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

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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

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

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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