Workout of the Day
Last month of the year
Here we go y’all: the last month of 2020. We got this!
We’re extending the deadline for kids & pets swag order to Thursday 12/3/20. Please put your order in here and Venmo payment to Gordon (info on the order page). If you already put in an order, no worries, we’ve got you. We need to meet a minimum to order from local company Babylon Burning, so please put in your orders ASAP. Did we mention they make great holiday gifts?
MONDAY 11/30/20
PART A | 2 Rounds for quality:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
15 Glute Bridges
10 Hollow Rocks
Note: If doing the DB variation for Part B, instead of the Single Leg Deadlifts, perform:
1 minute: DBs Good Mornings (with weight)
1 minute: double DB deadlifts
PART B | In 25 minutes:
Deadlift 2-3-5-10-2-3-5-10
Use the same weight for each set.
Rest as needed between sets.
TUESDAY 12/1/20
PART A | 15 Minute AMRAP:
Row/Bike sprint 9/6 calories (or shuttle sprint, 150 m, 2x 75 m)
7 Hand Release Push-ups
5 Medball Sit-ups 20/14lbs
PART B | In 5 minutes x 2:
In 5 mins:
Pull-up Bar Hang 1x 180 secs or Plate Pinch Hold 1 x 180 secs
Accumulate 3 mins. in approx. 3-4 sets.
In 5 mins:
Double Unders 1x200
Complete in as few sets as possible.
WEDNESDAY 12/2/20
PART A | For quality:
2-2-2-2
Power Snatch w/ a pause in the catch + Snatch + Overhead Squat
PART B | Every six minutes for 5 rounds:
15 Overhead Squats, 95/65 lbs
Run, 400 m
THURSDAY 12/3/20
PART A | For time:
5 dumbbell snatches 50/35 lbs
10 burpee box jump-overs
10 dumbbell snatches
10 burpee box jump-overs
15 dumbbell snatches
10 burpee box jump-overs
20 dumbbell snatches
10 burpee box jump-overs
25 dumbbell snatches
10 burpee box jump-overs
PART B | 3 Rounds for quality:
4 Turkish Get-ups, total
8 Cossack Squats, total
Side Plank, 30 sec per side
FRIDAY 12/4/20
PART A | In 18 minutes:
Tempo Front Squat
4211 (4 sec down, 2 sec pause, 1 sec up, 1 sec at the top)
4-4-4-4
PART B | For time:
100 Air Squats
5x5 Bent Over Barbell Row
75 Air Squats
4x5 Bent Over Barbell Row
50 Air Squats
3x5 Bent Over Barbell Row
Saturday sunnies
A nice warm weekend to workout together. See you outside!
P.S. Be sure to check out the new lights (with switches!) at our new home. It’s all happening!!!
SWEATY SATURDAY 11/28/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, 6 rounds for time:
Partner A:
15 Sit-ups or Toes-to-bars
12 Box Jumps, 24/20 in
9 Overhead Squats, 155/105 lbs
Partner B: Run 400m
SUNDAY 11/29/20 - Open Gym @ Valencia St.
Grateful
Going into the holiday week grateful for each and every member of this community who has shown up in ways large and small over the years, but especially in the last 9 months. And while this Thanksgiving will surely be different from years past, we’re excited to do the Lumberjack 20 together on Thursday at our new home!
Don’t forget to put in your orders for kids & dog T’s here by Sunday 11/29. They make great gifts ☺️
MONDAY 11/23/20
PART A | 3 Sets each of:
5 Behind the Neck Press + 5 Back Squat
3 Behind the Neck Push Press + 5 Back Squats
5 Back Squats
PART B | For time:
100 Double Unders
30 Sit-ups
15 Back Squats, 65% 1RM
100 Double Unders
24 Sit-ups
12 Back Squats, 65% 1RM
100 Double Unders
18 Sit-ups
9 Back Squats, 65% 1RM
TUESDAY 11/24/20
PART A | In 18 minutes, 2 rounds:
3 Snatch Deadlift
3 Snatch High Pull
3 Muscle Snatch
3 Snatch Grip Sotts Press
3 Snatch Grip Push Press
3 Snatch Balance
3 Squat Snatch
Then, in remaining time, build to a heavy-ish snatch triple.
PART B | “Isabel” for time:
30 Snatches, 135/95 lbs
WEDNESDAY 11/25/20
PART A | 6 Rounds, each for time:
200m Run
Dumbbell Farmers Carry, 50/35 lbs, 100 m
10 Dumbbell Push Press, 50/35 lbs
200m Run
Rest 2 mins between each round.
THURSDAY 11/26/20
PART A | “Lumberjack 20” for time:
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
FRIDAY 11/27/20
PART A | TBD:
PART B | TBD:
Sweaty Solo Saturday
Cases are rising, temps are dropping, and we’ll be outside taking all the normal safety precautions, and then some. To that end, our sweaty Saturday will be a solo workout to ensure adequate distancing. See you outside!
SWEATY SATURDAY 11/21/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | 3 rounds for time:
Run, 200 m
10m, Dumbbell Overhead Lunge, 50/35 lbs
5 Devil Press, 50/35 lbs
10 Hollow Rocks
Run, 200 m
10 Dumbbell Thrusters, 50/35 lbs
5 Devil Press, 50/35 lbs
10 Hollow Rocks
PART B | For quality:
On a 10m lane:
4-3-2-1
Farmer's Carry
Shuttle Sprint
SUNDAY 11/22/20 OPEN GYM OUTSIDE @ Valencia St.
Member updates
Thanks for all members who participated in Sunday’s Town Hall. (And if you missed it, check your email inbox for the recording. Some reminders for the community
1) Equipment Return
Contact us regarding your equipment return plan
Bring the equipment back by Sun 11/29, let us know if questions
2) Sign up for Board Support roles (requirement for all ‘Standard Voting Members’)
3) Nominate yourself or others for a Board Role - email info@fogcitycf.com with nominations (due 12/13)
4) Get New Swag here!
Babies, Toddlers, Kids, and Pets!
THURSDAY 11/19/20
PART A | In 45 minutes:
Clean & Jerk 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Don’t worry - lots of options for people if you’re going heavy, light, or somewhere in between!
FRIDAY 11/20/20
PART A | In 15 minutes:
Warm up snatch and deadlift
PART B | On a running clock:
At 0:00
15 Snatches, 135/95 lbs
Row, 1000m
15 Snatches 135/95 lbs
At 12:00, For time:
10 Deadlifts, 275/185 lbs
Run, 800m
10 Deadlifts, 275/185 lbs
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