Workout of the Day
Fresh air is perfect for... bonus burpees?
Hoping to see everyone outside tomorrow for a Sweaty Saturday partner workout with an (optional) bonus of burpees!
SWEATY SATURDAY 9/19/20 - OUTDOOR WORKOUT
PART A | 3 Rounds for time, with a partner:
Partner A and B, each complete:
30 Dumbbell Thrusters, 50/35 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs
Rest 3 mins
PART B | Optional, for time:
150 Burpees
SUNDAY 9/20/20 OPEN GYM OUTSIDE
It's official!
Fog City CF has officially secured permits for Louis B. Sutter Basketball Court at McLaren Park! This means that we have the right to use the entire space for the duration of our Outdoor WODs. We can also expand/add to our Outdoor WOD schedule (as coaching availability and weather allow) since we secured permits for more days and times than we require currently.
We will be implementing a COVID-19 symptom questionnaire this week that will be required for in-person WOD participation in order to comply with new safety guidelines from the city for gym operations. We’re aiming to have this be primarily electronic delivered via email/text before class but will have paper copies on hand for any last-minute sign ups. The coach will ask at the beginning of class for you to confirm you signed the form electronically for that day or will ask you to sign a paper copy.
THURSDAY 9/17/20 (Full class deck here)
PART A | Every 2 mins for 20 mins:
6 Toes-to-bars
12 Second sprint (run, row, ski, bike)
PART B | For quality:
40 L Pistols
40 R Pistols
FRIDAY 9/18/20 (Full class deck here)
PART A |
Squat Snatch 1-1-1-1-1-1
OR
5 rounds, each round for time, of:
5 L Arm Dumbbell Power Snatches w/ a pause, 50/35 lbs
5 L Arm Overhead Squats, 50/35 lbs
5 R Arm Dumbbell Power Snatches w/ a pause, 50/35 lbs
5 R Arm Overhead Squats, 50/35 lbs
Rest 2 mins between each round
PART B | Alternating EMOM 12 minutes, 30 seconds work/30 seconds rest:
12-12-12-12
Barbell Bent Over Row
12-12-12-12 (6 per side)
6-6-6-6
A Message from Coach Hill
A message from our fearless leader, Coach/Pres. Hill:
Hi everyone,
What a day, week, year we're living through. Remembering 9/11 & Sparkle. Then there's George Floyd, Breonna Taylor and countless others who have suffered injustice and all those lost and still suffering from COVID-19. Topping it off we have fires, smoke, and climate change all impacting our health. It's overwhelming, and I know many of you are struggling.
Yet, we're still here, here for each other, and are stronger together. We will get through this. I'm grateful for all of you and for being a part of this community that I hope provides a reprieve from all of the above if only for a few moments of the day.
On to logistics, we are going to cancel Saturday’s Outdoor WODs due to air conditions and instead host one Zoom session at 8:30AM. We'll post an update for Sunday closer to game time.
Love to you all and let us know how you're doing!
Coach Hill
SWEATY SATURDAY 9/12/20
PART A | AMRAP 8 minutes:
4 DB Hang Power Snatches, 50/35 lbs
2 x 10 High Knees
6 DB Hang Power Snatches, 50/35 lbs
3 x 10 High Knees
8 DB Hang Power Snatches, 50/35 lbs
4 x 10 High Knees...
Continue adding 2 reps + 10 reps each round until time expires.
PART B | With a partner, AMRAP in 8 minutes:
Partner A: 20 Handstand Shoulder Taps
Partner B: Push-ups
Switch when Partner A completes the shoulder taps.
SUNDAY TBD
The second half of the week
THURSDAY 9/10/20
PART A | In 30 Minutes:
4x4, 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 | 12 Minutes:
Row/Run/Ski/Bike 12 mins
10 sec sprint at 3:00, 6:00, 9:00
(no sprint at the finish)
FRIDAY 9/11/20
PART A | EMOM 12 Minutes:
1 Hang Power Clean + 1 Hang Squat Clean
4 working sets (climbing)
2 drop sets (about 10-15% lighter than heaviest set)
OR
6 Rounds for Quality
8 Good Mornings
1 Complex:
1 Hang Power Clean +
1 Hang Squat Clean +
2 Tempo Front Squats at 42X1 (4 sec down, 2 sec pause at bottom, explode out of bottom, 1 sec pause between reps)
PART B | Alternating EMOM 12 minutes, 30 seconds work/30 seconds rest:
Hang Power Cleans 135/95lbs
Double Unders
Remembering Lindsay "Sparkle" Moore
We lost a dear member of our community a year ago Wednesday. Lindsay “Sparkle” Moore was a dynamo that lit up every room, pushed us all to be our best and try our hardest, and a fiercely strong mother. We’ll be joining her family and others who knew and loved her on Wednesday to do a workout in her honor.
Please RSVP in the Facebook even if you plan to come in person. It’s a bodyweight workout and will be informally coached. We’ll can spread out across the park as needed make sure everyone has ample personal space.
TUESDAY 9/09/20
PART A | 4 Rounds for quality:
Run/Row/Ski/Bike 4 mins
4 Turkish Get-ups
Rest 2 mins
PART B | For time:
Side Plank with Leg Lift 3 x 30 sec
Rest 2 mins or as needed
WEDNESDAY 9/09/20 OUTSIDE
PART A | “Linds” Sparkle Hero Workout:
Buy-in (0:00-2:00):
38 Alternating Lunges
Max Burpees in remaining time
Then, Every 2 Mins:
9 Push-ups
9 Sit-ups
19 Air Squats
Max Burpees in remaining time until you reach 81 burpees
Buy-out:
38 Alternating Lunges
*Weight vest optional.
Long weekend = extra time for fitness, right?
It’s a long weekend, the sun will be out, and air quality looks ok - time for fitness! We couldn’t decide between Loredo or “Seven” for Labor Day, so we figured, why not do both?
Sweaty Saturday is a TWO-PARTER!
Open gym Sunday is cancelled, but get outside and get fit.
Labor Day Monday outdoor workouts - YES! Sign up on MINDBODY to make sure you grab a spot.
T’s and Tanks will be available for pickup and/or purchase Saturday & Monday at the outdoor workouts.
SWEATY SATURDAY 9/04/20 - OUTSIDE
PART A | Mini partner Loredo, I go/You go, 6 Rounds for time:
6 Air Squats
6 Push-Ups
6 Walking Lunges
3 x 50ft Shuttle Sprint
PART B | AMRAP 20 Minutes:
50-40-30-20-10
Double Unders
Abmat Sit-ups
Goblet Squats 50/35lbs
Equipment: Kettlebell/dumbbell; Jumprope; Mat if you like; Abmat if you like
SUNDAY CANCELLED
Labor Day MONDAY 9/04/20 - OUTSIDE
PART A | OUTDOOR “Seven”:
7 Rounds for Time:
7 Handstand Push Ups : Pike Push Ups
7 Thrusters (135/95) : 7 DB Thrusters 50/35 lbs
7 Knees to Elbows : 7 V Ups or V tucks
7 Deadlifts (245/165) : 7 DB Deadlifts (50/35)
7 Burpees
7 KB Swings (70/53) : 7 KB/DB Swings
7 Pull Ups : 7 Bent over Rows (50/35)
Swag pick up & holiday weekend
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
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
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