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

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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

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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

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THURSDAY 11/19/20

PART A | TBD:

PART B | TBD:

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FRIDAY 11/20/20

PART A | TBD:

PART B | TBD:

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

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SUNDAY 11/15/20 OPEN GYM OUTSIDE @ Valencia St.

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

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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)

Prone Scapular Butterflies

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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

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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

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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.

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!

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SUNDAY 11/8/20 OPEN GYM OUTSIDE @ Valencia St.

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

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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

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

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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

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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

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