Hot, Hot, Hot

Stay hydrated, stay healthy, and come to an extra Sweaty Saturday!

Don’t forget to complete this health questionnaire before class.

SWEATY SATURDAY 10/17/20 - OUTDOOR WORKOUT

PART A | With a partner, 6 rounds for quality:
Partner A:

4x50ft Shuttle Sprint (hand touch)

Partner B:

Plank Hold

PART B | 6 Rounds, alternating EMOM:

30 Unbroken Double Unders

Max Dumbbell Power Snatches

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SUNDAY 10/11/20 OPEN GYM OUTSIDE

Mercury retrograde

October 14th - November 3rd is Mercury’s last period of retrograde in 2020. So, in case you thought “what more could happen?” Hold on to your hats…

THURSDAY 10/15/20

PART A | For quality:

Overhead Squat 9-7-5-3-1

Sotts Press 8-8-8-8

Overhead Carry 1-1-1

PART B | In as few sets as possible:

Medicine Ball Clean 1x75 at 20/14 lbs

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FRIDAY 10/16/20

PART A | 7 Rounds for time:

7 Strict Ring Dips

7 Strict Knees-to-elbows

PART B | 7 Rounds for time:

7 Kettlebell Swings, 70/53 lbs

7 Burpees

Indigenous Peoples' Day

SF recognizes Indigenous People’s Day on October 12th. Here are five ideas for how you can celebrate this year. And check out this episode of the Point of Origin podcast from Bay Area local Whetstone magazine with local chefs Vincent Medina and Louis Trevino of the former Cafe Ohlone.

MONDAY 10/12/20 (Full class plan here)

PART A | In 20 minutes:

Sumo Deadlift6-6-6

PART B | 21-15-9-6-3 Reps for time:

Deadlift, 185/135 lbs

Box Jump, 24/20 in

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TUESDAY 10/13/20 (Full class plan here)

PART A | Double header:

5 Rounds of:

Max rep Bike/Row/Sprint Calories, 30 secs

Rest 1:30

Then

5 rounds of:

Max rep Bike/Row/Sprint Calories, 15 secs

Rest 1:30

PART B | 3 Rounds for quality:

8-10 Weighted Hip Thrust

0:45 Weighted Plank Hold

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WEDNESDAY 10/14/20

PART A | AMRAP 20 minutes:

3 Dumbbell Clean & Jerks, 50/35 lbs

5 Pull-ups

7 Push-ups

9 Air Squats

Congrats to Ceedub 🥦!

Congrats to Lindsey “Ceedub” Whitehouse for leading the pack for September’s challenge and eating 5 servings of fruits & veg a day for 21 days! Shout outs to Hill and Yami for also getting in 5 servings for more than half of the month.

Don’t forget to add your name - and your steps - to the October 7k a day challenge sheet.

And if you’re coming to an outdoor workout, don’t forget to complete this health questionnaire before class.

SWEATY SATURDAY 10/10/20 - OUTDOOR WORKOUT

PART A | With a partner, 24 minute AMRAP:
Partner A:

3 Dumbbell Snatches

6 Hand Release Push-ups

9 Walking Lunges

12 Burpees

While partner B:

Runs 200m

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SUNDAY 10/11/20 OPEN GYM OUTSIDE

Threes on threes on threes

Lucky number three (rounds) making an appearance for the second half of this week. Go, go, go!

THURSDAY 10/8/20

PART A | 3 Rounds for time:

15 Kettlebell swings, 70/53 lbs

15/10 Bike or row calories

PART B | 3 Rounds for time:

10 Clean & jerks, 95/65 lbs

10 Pull ups

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FRIDAY 10/9/20

PART A | In 20 minutes:

4-4-4-4 Front squat

PART B | 3 Rounds for time:

100 Single unders

25 Wall balls, 20/14 lbs

7 Front squats, 55% 1RM

October Challenge - Keep it moving!

Don’t forget to update the October fruit & veg challenge sheet here before 10/7!

New October challenge: 7k steps per day. You can measure these with a step tracker of your choice (i.e., phone in pocket, Fitbit, Apple watch, etc) or walk/run at least 3 miles. Add your name to the October challenge if you want in and tick boxes for every day you keep it moving!

MONDAY 10/5/20 (Full class deck here)

PART A | For time:

15 Dumbbell Thrusters, 50/35 lbs

Shuttle Sprint, 200 m (4x 50 m)

12 Dumbbell Thrusters, 50/35 lbs

Shuttle Sprint, 200 m (4x 50 m)

9 Dumbbell Thrusters, 50/35 lbs

Shuttle Sprint, 200 m (4x 50 m)

PART B | In 20 minutes, for quality:

Thruster 3RM

OR

3 Thrusters as slowly as possible

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TUESDAY 10/6/20 (Full class deck here)

PART A | 3 Rounds for quality:

Side Plank with Leg Lift, 30 sec per side

Crossover RDL, 6-8 reps per side

PART B | 2 Rounds for Time:

25 Chest-to-bar Pull-ups

25 Med-ball/Plate Sit-ups

25 Burpee Box Jump Overs, 24/20 in

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WEDNESDAY 10/7/20 (Full class deck here)

PART A | 3 Rounds, for Quality:

Handstand Walk, 50 feet

Broad Jumps, 50 feet

Farmer Carry, 100 feet

PART B | EMOM, 20 Minutes:

1 Power Snatch, Pick Load

Check Facebook group in the morning for outdoor AQI updates

The AQI is looking iffy for tomorrow morning, so head over to the Facebook group to confirm that we’ll be outside at McClaren Park and not shifting to Zoom only.

And if you’re coming to an outdoor workout, don’t forget to complete this health questionnaire before class.

SWEATY SATURDAY 10/3/20 - OUTDOOR WORKOUT

PART A | With a partner split 6 rounds for time of:
20 Dumbbell Front Rack Walking Lunges

20 Hand-release Push-ups

Run, 400m together

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SUNDAY 9/20/20 OPEN GYM OUTSIDE

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

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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

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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

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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

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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

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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

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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

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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