San Francisco and other Bay Area counties have issued "a new travel order “requiring a mandatory quarantine of 10 days for anyone traveling, moving, or returning to the city from anywhere outside the Bay Area.” We ask that members abide by this mandate when deciding when/if to come to in person classes.

On that note, fun new cleaning protocol! During equipment cleaning, we want to: 1) reduce path-crossing when putting back equipment; 2) make sure the cleaning liquid air dries for 10 seconds; and 3) dry the equipment to help maintain it. Your coach will share the new process to help make this FCCF dream a reality. Hint: Divide and conquer!

MONDAY 12/21/20

PART A | 4 Rounds for time:

Run, 400 m

18 Russian Kettlebell Swings, 50/35 lbs

18 V-ups

18 Kettlebell Facing Burpees

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TUESDAY 12/22/20

PART A | Squats:

Overhead Squat 2-2-2-2-2-2-2

PART B | AMRAP in 7 minutes:

7 Power Snatches, 75/55 lbs

7 Overhead Squats, 75/55 lbs

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WEDNESDAY 12/23/20

PART A | Every 2 mins for 20 mins:

12/8 Row Calories

PART B | 2 Rounds, alternating EMOM:

Single-leg Altenating Plank

Dead Bugs

Plank Shoulder Taps

Rest

Happy (belated) Hanukkah!

We’re so excited to do Zach’s Eight Crazy Nights on Saturday outside. Love bringing these traditions to our new home. And if you’re concerned about movements and/or volume, not to worry, we have lots of scaling options!

Please 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.

SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | For time:

1) 200m Run

2) 12m Bear Crawl (40ft down + 40ft back)

3) Ring Muscle-ups

4) Push Jerks @ 155/105 lbs

5) Front Squats @ 155/105 lbs

6) Hang Power Cleans @ 155/105 lbs

7) Deadlifts @ 155/105 lbs

8) Thrusters @ 155/105 lbs

This workout is performed in the same fashion as the song "The Twelve Days of Christmas" (except there are eight nights, instead of twelve days). The numbers 1 through 8 represent repetitions of that specific movement. Start with 1, then perform 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 8-7-6-5-4-3-2-1.

Voting members should have received an email this morning from President Coach Hill with instructions for casting a ballot for FCCF’s first annual board elections.

If you did not receive an email ballot but you are a voting member, please reach out to info@fogcitycf.com.

THURSDAY 12/17/20

PART A | In 18 minutes:

Deadlift, 3x5

Alternating with:

12 DB Bench or Floor Press

PART B | 4 Rounds for time:

25 Push-ups

15 Hang Power Cleans, 95/65 lbs

15 V-ups

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FRIDAY 12/18/20

PART A |

DB or KB Turkish Get-ups2-2-2-1-1-1
(1 rep = 1L and 1R)
Increase in weight as technique allows

PART B | On a running clock, perform each interval for time:

At 0:00:

50 Double Unders

15 Dumbbell Snatches, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 15 m

Run, 400 m

Dumbbell Front Rack Walking Lunge, 15 m

15 Dumbbell Snatches

50 Double Unders

Repeat starting at 13:00

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Thanks to everyone who came through to see the new space and drop off toys and nonperishables on Sunday. We’ll keep collecting donations through Wednesday, so come work out and add something to the boxes.

As COVID cases continue to rise in the Bay Area, we ask that you please notify Hillary and Gordon (hill @ fogcitycf.com & gordon @ fogcitycf.com) if you are exposed to anyone with COVID and/or test positive (in addition to continuing to fill out the FCCF COVID screening form prior to attending any in person class). Your name and information will be kept confidential, but we will notify others who attended and/or coached classes of possible exposure.

And a reminder that the first official FCCF board elections (!!!) will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process.

MONDAY 12/14/20

PART A | In 20 minutes:

Power Clean + Front Squat + Push Press + Push Jerk 1-1-1-1-1-1-1

(7 reps of the complex, increasing in weight)

PART B | 4 Rounds for time:

7 Power Cleans, 135/95 lbs

7 Thrusters, 135/95 lbs

Rest 1:30

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TUESDAY 12/15/20

PART A | 20 Skill Practice: Rowing Drills

PART B | Each for time:

Row: 5 x 500 m

Start every 5 minutes

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WEDNESDAY 12/16/20

PART A | 3 Rounds for time:

300m Run

15 Sumo Deadlift High Pulls, 115/75 lbs

12 Overhead Squats, 115/75 lbs

PART B | For quality:

Dumbbell Box Step-up 1x40 (2 DBs)

3 rounds, for quality:

Overhead Carry, 100ft (2 DBs or KBs)

OR

Wall Walks, 5-8 reps

OR

Sotts Press, 6-8 reps

Have you checked out the new space? And, in the daylight? Come on by this Sunday, December 13 from 9am-12pm to do a walk through of the space (limited to one household at a time). And bring some nonperishable food items and/or a toy for our first FCCF community give-back activity.

And if you haven’t already filled out the member questionnaire, please do so by end of day Sunday.

SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | With a partner, for time:

400 Double Unders
200 Sit-ups
200 Dumbbell Power Snatches, 50/35 lbs

Please 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.

The first official FCCF board elections will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process. In the meantime, please don't forget to nominate yourself or others for a board position by Wednesday, December 11th. Email nominations to info@fogcitycf.com.

And save the date Sunday, 12/13/20: FCCF Open House & Holiday Toy & Food Drive! More details to come.

MONDAY 12/7/20

PART A | In 18 minutes:

Barbell Complex 1-1-1-1-1

Power Clean

Hang Squat Clean

Push Press

Push Jerk

Build to something heavy for today.

PART B | “Betty”:

5 Rounds For Time of

12 Push Presses (135/95 lb)

20 Box Jumps (24/20 in)

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TUESDAY 12/8/20

PART A | 20 Rounds:
Max Row or Bike Cals, 20 secs

Rest 40 secs

PART B | 3 Rounds for quality:

8 Single Arm Kneeling Press (per side)

16 Hollow Rocks

8 Reverse Lunges (per side)

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WEDNESDAY 12/9/20

PART A | 10 minutes:

Handstand practice

PART B | For time:

3 rounds for time of:

5 Devil's Press 50#/35# (or Bar MUs)

Handstand Walk, 10 m

200m Run or 15/10 Cal Bike/Row

Then, rest 5 minutes, and then…

2 rounds for time of:

5 Devil's Press 50#/35# (or Bar MUs)

Handstand Walk, 10 m

200m Run or 15/10 Cal Bike/Row

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THURSDAY 12/10/20

PART A | Deadlifts:

2-3-5-10-2-3-5-10

PART B | Alternating tabata:

KB Swings 53/35

Burpees

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FRIDAY 12/11/20

PART A | 4 Rounds for time of:

Run, 800 m

30 Wall Balls, 20/14 lbs

12 Bent-over Barbell Rows or CTB Pull-ups

12 V-ups

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