Workout of the Day
Mid November Stretch
Temps are down, as are minutes of daylight, so come on out and get a natural serotonin boost!
Next swag orders are due 11/29/20 - t’s for kids and pets! Info here.
MONDAY 11/16/20
PART A | 4 Rounds for quality:
4 Front Squats
4 Strict Handstand Push-ups
PART B | 3 Rounds for time:
21 Wall Balls, 20/14 lbs
18 Calorie Row or 9/9 Bent-over single arm row or 18 Pull-ups
15 Kettlebell Swings, 53/35 lbs1
2 Handstand Push-ups
TUESDAY 11/17/20
PART A | 3 Rounds, for quality:
5 Turkish Get-ups
7 Arch-ups
9 Goblet Squats
PART B | For time:
50 Sit-ups
25 Hand Release Push-ups
40 Sit-ups
20 Hand Release Push-ups
30 Sit-ups
15 Hand Release Push-ups
20 Sit-ups
10 Hand Release Push-ups
10 Sit-ups
5 Hand Release Push-ups
WEDNESDAY 11/18/20
PART A | 3 Rounds for quality:
6 Inchworm + Down Dog
6 Renegade Rows (per side), unbroken
6 Single Leg Glute Bridges with a Pause (per side)
12 Plank to Squat Jumps
PART B | For time:
Run, 400 m
21 DB Facing Burpees
Run, 400 m
15 DB Facing Burpees
Run, 400 m
9 DB Facing Burpees
THURSDAY 11/19/20
PART A | TBD:
PART B | TBD:
FRIDAY 11/20/20
PART A | TBD:
PART B | TBD:
you won't be chilly
The Saturday partner workout is guaranteed to get you feeling nice and warm. See you outside!
SWEATY SATURDAY 11/14/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, 3 rounds for time:
10 Devil's Press, 50/35lbs
20 DB Walking Lunges, 50/35lbs
40 Box Jumps, 24/20 in
Rest 5 mins
THEN
3 rounds for time of:
42 Wall Balls, 20/14 lbs
30 V-ups or Toes-to-bars
18 DB Power Snatches, 50/35lbs
PART B | For time, with a partner:
150 Med Ball Cleans
SUNDAY 11/15/20 OPEN GYM OUTSIDE @ Valencia St.
Community strong
Working out together Saturday morning felt a bit like magic: cars honking and San Franciscans cheering in the streets, fireworks already being lit at 9am, and gigantic shared exhale. And we were together. Sweating, I-go you-going, virtual hugging, “sprinting,” and behind-the-mask smiling.
We’ll be honest, when we set out on this adventure five months ago, none of us were sure we could make it happen. Open a new gym? During a global pandemic? In one of the most expensive cities in the US, if not the world? Keep the community together amidst the uncertainty?
And now, we have a new home at 1643 Valencia St. Two pods are unloaded. Our community is safely having in-person, outdoor workouts every day. That the dream is becoming a reality is a testament to the strength, will, and determination of this community, and a special few members in particular (too many to name them all, so let’s just start with Hill & Gordon and Liz & Lindsey).
We are grateful for each and every one of you, and in awe of all the ways you show up, big and small, day in and day out.
MONDAY 11/9/20
PART A | 3 Rounds for quality:
3-5 Wall Walks
8 Behind the Neck Snatch Grip Press
16 Reverse Lunges (choose weight)
athlete's choice weights
PART B | Every 90 seconds for 15 rounds:
Intervals 1-5: 3 Snatches
Intervals 6-10: 2 Snatches
Intervals 11-15: 1 Snatch
TUESDAY 11/10/20
PART A | 3 Rounds, each for time of:
10 Overhead Squats, 65% 1RM
Row, 1000 m
Rest 3 mins between each round
PART B | EMOM for 3 rounds:
Plank Hold
Good Mornings (choose load)
WEDNESDAY 11/11/20
PART A | 5 Rounds for quality:
3 SDHP, pick load
4 Box Jumps, pick height
5 Push Press, pick load
PART B | 2 Rounds for time:
35 Wall Balls, 20/14 lbs
30 SDHP, 95/65lbs or Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs
THURSDAY 11/12/20
PART A | Death by bike calorie
With a continuously running clock perform:
1 Bike Calorie in the first 1 min
2 Bike Calories in the second 1 min
3 Bike Calories in the third 1 min...
Continuing this for as long as you are able
PART B | EMOM for 6 rounds:
3 Tempo Deadlifts (1240)
Side Plank
Rest
FRIDAY 11/13/20
PART A | In 20 minutes:
2-2-2-1-1-1
Power Clean + 2 Front Squats + Jerk:
PART B | 4 Rounds for time:
4 Power Cleans, 205/145 lbs
4 Front Squats
4 Shoulder-to-Overheads
Time Cap: 10 minutes
Scaling suggestions: 165/115, 135/95, 75/55 or 45/35 lbs
If weights are limited, consider increasing reps to 5-8.
Saturday Partner workout
Partner sweaty Saturdays are BACK - and at our new location. See you outside!
Please reach out to info@fogcitycf.com with any questions or concerns.
SWEATY SATURDAY 11/7/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, 5 rounds for time:
42 Walking Lunges
36 Air Squats
30 DB Hang Clean to Overhead
24 Hand-Release Push-ups
PART B | For time:
400m run, all out!
SUNDAY 11/8/20 OPEN GYM OUTSIDE @ Valencia St.
Ink is dry
The ink is dry on the lease for our new home at 1643 Valencia Street. Check out MINDBODY for the latest schedule and outdoor classes, and be on the lookout for emails with info about returning loaned equipment and helping with the pod deliveries. Any questions to info@fogcitycf.com.
THURSDAY 11/5/20
PART A | Alternating EMOM for 3 rounds:
Farmer Carry
Overhead Carry OR Handstand Hold
Rest
PART B | AMRAP 7 minutes x 2:
AMRAP 7 minutes:
25 Double Unders
10 Burpees
Rest 5 mins, then...
AMRAP 7 minutes:
7 Toes-to-bars / V-ups
7 Burpees
FRIDAY 11/6/20
PART A | In 25 minutes:
Front Squat 5-5-5-5-5
OR
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
8m Dumbbell Lunge, 50/35 lbs
8 R Leg Bulgarian Split Squats, 50/35 lbs
8 L Leg Bulgarian Split Squats, 50/35 lbs
PART B | In 12 minutes:
Side Plank 2x 120 secs
THEN
For quality:
40 L Pistols
40 R Pistols
New month, new home
We were so happy to see so many friendly faces during our first weekend at our Valencia St. home. Check out MINDBODY for this week’s outdoor and virtual offerings. Please be sure to check regularly as the schedule is shifting based on a number of factors. Any questions, concerns, or suggestions, let us knoww: info@fogcitycf.com
MONDAY 11/2/20
PART A | Each for time:
Deadlift 3-3-3-3-3
OR
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set
OR
Dumbbell Deadlift 30-30-30, using heaviest weight per set
PART B | For time:
2 Single Leg Glute Bridge, choose loading
12 Single Arm Bent Over Row
TUESDAY 11/3/20
PART A | Each for time:
Run: 3x 800 m
Rest as needed between efforts.
PART B | For time:
Box Jumps, 30 reps
Windshield Wipers, 30 reps
WEDNESDAY 11/4/20
PART A
Squat Snatch + Hang Squat Snatch, 4x1
PART B | Amanda for time:
9-7-5 reps of:
Muscle-up
Squat Snatch, 135/95 lbs
Monster Mash Members Only only test workout @ Valencia St. Saturday
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
SUNDAY 11/1/20 OPEN GYM OUTSIDE @ Valencia St.
When you say accessories...
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
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
Hero workout Tuesday
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
TUESDAY 10/27/20
PART A | J.T. for time:
21-15-9 reps of:
Handstand Push-up
Ring Dip
Push-up
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
the classics
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
SUNDAY 10/25/20 OPEN GYM OUTSIDE
GO nuts!
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
FRIDAY 10/23/20
PART A | For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM
Sprinting into the week
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.
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
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