Workout of the Day
Pandemic Precautions
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
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
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
Zach's Eight Crazy Nights
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.
First anNUal FCCF board elections
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
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
Donations, contact tracing, and board elections
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
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
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
Sunday "open house" and donation drive
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.
Last call for board nominations
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)
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)
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
THURSDAY 12/10/20
PART A | Deadlifts:
2-3-5-10-2-3-5-10
PART B | Alternating tabata:
KB Swings 53/35
Burpees
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
Stay at home - UNless you’re working out!
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.
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