Workout of the Day
Full moon, full power
May the big, full, harvest moon mean big, strong power for these workouts!
THURSDAY 10/1/20 (Full class deck here)
PART A | In 20 minutes:
3-3-3-3-3
Power Snatch
OR
4 rounds for quality:
6 Alternating Single Arm Power Snatches
6 Push-ups
6 High Jumps
PART B | 5 Rounds for time:
9 Bar Facing Burpees
7 Power Snatch, 115/80 lbs
5 Handstand Push-ups
FRIDAY 10/2/20 (Full class deck here)
PART A | In 30 minutes:
2-2-2-2-2-2-2-2
Clean & Jerk
OR
Dumbbell Single Stiff Legged Deadlifts- 3x8-12 reps per leg
Single Arm Dumbbell Rows- 3x8-10 reps per arm
Bulgarian Split Squats- 3x8-12 reps per leg
Dumbbell Power Clean & Jerks- 40 reps in as few sets as possible
PART B | In 20 minutes:
5-5-5-5
Clean Deadlift w/ a Pause at the Knee
Side Plank w/ Leg Lift - 3 x 30 sec per side
Save the date: Town Hall 10/4/20
We’ll have our next Voting Member Town Hall 10/4/20 at 8pm. Keep an eye on your inboxes for a calendar invite, and if you don’t see it, reach out to us at info@fogcitycf.com.
MONDAY 9/28/20 (Full class deck here)
PART A | For time or quality
15-12-9
Overhead squat, 135/95 lbs
Chest-to-bar pull-up
PART B | For time:
50-40-30-20-10
Air Squat
Sit-up
TUESDAY 9/29/20 (Full class deck here)
PART A | In 12 minutes:
6-6-6-6
Romanian Deadlift
PART B | 5 Rounds for time:
25 Double Unders
10 Toes-to-bar
25 Double Unders
5 Bar Muscle-ups
WEDNESDAY 9/30/20 (Full class deck here)
PART A | 3 Rounds for quality:
Overhead Walk 3x50ft
Handstand/Plank Hold, 90 sec
Pistols, 20L/20R
PART B | 3 Rounds for time::
Run, 400 m
30 Thrusters, 45/35 lbs
Jumping into the weekend
We have a full schedule this weekend at McLaren park Saturday 8, 9:15, and 10:30 and Sunday 9:15 Open Gym - hope to see you there!
Also, the Pickle ball organizer at McLaren reached out to us to see who might be interested in a trial session. Who's down?
And if you’re coming to an outdoor workout, don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 9/19/20 - OUTDOOR WORKOUT
PART A | EMOM 2 Rounds:
Single Unders
Power Jump
Single Unders
Single Under + Double Under
Double Unders
50 Double Unders
Rest
PART B | 10 Rounds with a partner, I go, you go:
3 Burpees, together
6 Alternating Dumbbell Snatches, 50/35lbs
9 Dumbbell Shoulder to Overhead, 50/35lbs
12 Weighted Walking Lunges 50/35lbs
Buy-out: Run 4x200m
SUNDAY 9/20/20 OPEN GYM OUTSIDE
Focus, focus
Some focused work for Thursday and Friday this week. Have fun!
THURSDAY 9/24/20
PART A | 2 Rounds for quality:
30 box jumps
Plank hold, 2 mins (1 min per side)
PART B | Every three minutes, 10 rounds:
Row 12/8 Cals
OR
Run 100m
FRIDAY 9/25/20
PART A | 3 Rounds:
3 Front Squats, pick load
Max Reps Wall Balls
Rest as needed.
PART B | For time:
10-9-8-7-6-5-4-3-2-1 reps
Shoulder Press, pick load
Strict Pull-up
How 'bout them barbells?
Hope you enjoyed the barbell surprise on Saturday!
Here is the class schedule for this week:
Mon: 6AM & 6PM Zooms, 12PM cancelled
Tues: 7AM, 10AM, 6PM Zooms
Wed: 6AM & 12PM Zooms, 5:30PM Outdoors
Thurs: 7AM, 10AM, 6PM Zooms
Fri: 6AM, 12PM, 3PM Zooms
For Outdoor WOD participation, we have added the COVID-19 screening questions to the MindBody email reminder (sent out at 8AM the day prior to class if you're registered). If you're like [most of us] and sign up last minute sometimes, please save this link to your favorites and remember to fill out each time you plan to attend an Outdoor class.
MONDAY 9/21/20 (Full class deck here)
PART A
5-5-5-5
Deadlift
OR
4 Rounds for Quality:
5 Single Leg Deadlifts (per leg)
10 Good Mornings
15 Mountain Climbers (Banded)
Plank Hold, 1 min
PART B | 3 Rounds for time:
10 Deadlifts, 275/185 lbs
50 Double Unders
TUESDAY 9/22/20 (Full class deck here)
PART A | EMOM… until you cannot:
Pull-up 1, 2, 3, 4, 5...
Push-up 2, 4, 6, 8, 10...
Air Squat 3, 6, 9, 12, 15...
PART B | For time:
10 C2B pull ups or ring rows
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
WEDNESDAY 9/23/20 (Full class deck here)
PART A | 3 rounds for quality:
3 Turkish Get-ups (per side)
6 Single Leg Deadlifts (per side)
9 Russian Twists (per side)
PART B | 15 Minute AMRAP:
12 Russian Kettlebell Swings, 53/35 lbs
9 Burpees
6 V-ups
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