We’ll have our FIRST outdoor test workouts at 1643 & 1649 Valencia Street on Saturday and open gym on Sunday. These classes are open to members only as we work out logistics in the new location.

And, don’t forget it’s Halloween! Costumes optional, masks mandatory 😅

Please reach out to info@fogcitycf.com if you have any questions or concerns.

SWEATY SATURDAY 10/31/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | With a partner, split however, 30 min AMRAP:

3 rounds for time of:

18 Double DB Deadlifts, 50/35 lbs

12 Hang Power Cleans

Shuttle Run, 200 m (4x 50 m)

Then

2 rounds for time of:

75 Air Squats

15 Push Jerks, L/R, 50/35 lbs

Then

21-15-9 reps, for time of:

Burpees

Kettlebell Swings 53/35 lbs

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SUNDAY 11/1/20 OPEN GYM OUTSIDE @ Valencia St.

Optional accessories, and we don’t mean flair. Have fun!

THURSDAY 10/29/20

PART A | In 10 minutes:

Clean & Jerk - Establish a heavy double

PART B | 5 Intervals, each for time:

5 Clean & Jerks, 60% 1RM

15 Medicine Ball Cleans, 20/14 lbs

15 Bar Facing Burpees

Rest 3 mins between each interval

4 min cap per interval

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FRIDAY 10/30/20

PART A | “Jerry” for time:

Run, 1 mile

Row, 2000 m

Run, 1 mi

PART B | Optional accessories:

Strict Press 12-12-12

DB Box Step Overs, 40 reps for time

We’ll do the hero workout, J.T. on Tuesday, in honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

MONDAY 10/26/20

PART A |

Back Squat 2-2-2-2-2-2-2 at 80% of 1RM

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TUESDAY 10/27/20

PART A | J.T. for time:

21-15-9 reps of:

Handstand Push-up

Ring Dip

Push-up

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WEDNESDAY 10/28/20

PART A | 3 Rounds for time:

Run, 400 m

21 Hollow Rocks

7 Bar Muscle-ups or Devil Press 50/35 lbs

Jumping rope, running, burpees… doesn’t get more classic than that!

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

SWEATY SATURDAY 10/24/20 - OUTDOOR WORKOUT

PART A | With a partner, split however, 30 min AMRAP:

50 Double Unders

400m Run

50m Dumbbell Farmers Carry, 50/35 lbs

400m Run

50 m Walking Lunge

25 Burpees

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SUNDAY 10/25/20 OPEN GYM OUTSIDE

October 22 is national nut day. Sure, it might have been invented by a company trying to sell more product, but why not celebrate with some good ol’ wall balls, burpees, and maybe a side of mixed nuts?

THURSDAY 10/22/20 (Full class plan here)

PART A | 5 Rounds for time:

15 Wall Balls, 20/14 lbs

15 Wall Ball over Shoulder, 20/14lbs

PART B | For time:

18-15-12-9-6-3

Alternating Dumbbell Power Snatch

Burpee over DB

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FRIDAY 10/23/20

PART A | For time:

40 Strict Pull-ups

30 Squat Snatches, 65% 1RM

20 Deadlifts, 70% 1RM

But really, Monday sprints, here we come!

MONDAY 10/19/20 (Full class deck here)

PART A | In 18 minutes:

Strict Press 5x5

PART B | Death by Shuttle Sprint 8 min cap:

With a continuously running clock perform:

Shuttle Sprint 10 m in the first 1 min

Shuttle Sprint 10 m + 10 m in the second 1 min

Shuttle Sprint 10 m + 20 m in the third 1 min...

Continuing this for as long as you are able.

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

PART A | In 15 minutes:

Establish an Unbroken Heavy Set:

3 Power Cleans

3 Bent Over Rows

3 Front Squats

3 Shoulder-to-Overheads

PART B | For time:

8-7-6-5

Power Cleans, pick load

Bent Over Rows, pick load

Front Squats, pick load

Shoulder-to-Overheads, pick load

Rest 1:30 between each round

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WEDNESDAY 10/21/20 (Full class deck here)

PART A | For time:

50 Sit-ups

Handstand Walk, 50 ft

40 Sit-ups

Handstand Walk, 40 ft

30 Sit-ups

Handstand Walk, 30 ft

20 Sit-ups

Handstand Walk, 20 ft

10 Sit-ups

Handstand Walk, 10 ft

PART B | In 12 minutes:

Side Plank 2 x 1-2min per side

Eccentric Push-up w/ Bottom Hold 2x 6-8 reps

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

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

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 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

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

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