The new SF stay at home order that will go into effect Sunday continues to allow outdoor fitness classes of up to 12 people with adequate social distancing and masks at all times. We’ll be continuing to enforce all safety protocols, and don’t forget to fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.

Check your email (or Slack) for lots of important updates, including board nominations and elections and a member questionnaire. And save the date for a socially distant new gym walk through and toy and canned food drive on Sunday, December 13. More details to come.

And last call for kids & dog T’s.

SWEATY SATURDAY 12/5/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | With a partner, I go, you go:

10-8-6-4-2 reps, for time of:

Dumbbell Facing Burpee

Sit-up

Alternating Dumbbell Clean & Split Jerk 50/35 lbs

PART B | With a partner, 2 rounds for time and quality:

Partner A: 1000m Row

Partner B: Shoulder PressorHandstand Descent Practice or Handstand Hold or Handstand Walk

It's just a 2x1000m row.

SUNDAY 12/6/20 - Open Gym @ Valencia St.

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.

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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.

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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

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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

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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

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

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SUNDAY 11/29/20 - Open Gym @ Valencia St.

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

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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

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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.

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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

Lots of scaling options here.

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FRIDAY 11/27/20

PART A | TBD:

PART B | TBD:

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

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SUNDAY 11/22/20 OPEN GYM OUTSIDE @ Valencia St.

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

1. Contact us regarding your equipment return plan

2. 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!

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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!

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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

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