This Saturday, we honor FBI Special Agent Laura Schwartzenberger, who was killed while executing a search warrant related to a violent crime against children, with a tribute WOD called “Lift Like Laura.”

Agent Schwartzenberger was an avid CrossFitter who regularly attended 5am classes at CF Vice in Coral Springs, FL. She is survived by her husband and two sons. A fundraiser has been set up to help support her family during this devastating time.

“Lift Like Laura”

With a partner, AMRAP 21 Minutes

30 Cal Row

20 Burpees over the rower

10 Power Cleans (155/105 lbs)

Split work however

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Optional bonus WOD:

Rogue Bear Hug Challenge (more info)

FBI Special Agent Laura Schwartzenberger

Continuing on Black History Month, we’re spotlighting Black pioneers who, despite systemic racism and/or sexism, broke barriers and made significant impacts in fitness. This is by no means an exhaustive list — please share your thoughts and additions in the comments.

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John Davis, World and Olympic Weightlifting Champion

Born in 1921, John Davis won his first world championship in 1938 when he was 17, and he would go onto win eight world championships and Olympic gold medals at the London 1948 Olympic Games and the Helsinki 1952 Olympic Games. Davis served nearly four years in the U.S. Army, stationed in the South Pacific. At 5 feet 8, he was shorter than most of the other weightlifters, but he became the first person to clean and jerk more than 400 pounds.

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MONDAY, 2/8/21

WOD #1:

With a dumbbell or kettlebell, 3 rounds for quality:

• 12 Shoulder Press (6/side)

• 6 Alternating Turkish Get-ups

• 12 Overhead Squats (6/side)

Athlete's choice of weight

WOD #2:

5 rounds for time of:

• 7 Dumbbell Squat Snatches, 50/35 lbs

• 21 Burpees

Each burpee terminates with a jump 1 ft above max standing reach.

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Elisabeth Akinwale, Elite Crossfitter/Weightlifter/Gymnast

Elisabeth Akinwale is a mother, Social Worker, educator, trainer, and writer. She has 15 years as a competitive gymnast and five consecutive appearances in the world-wide CrossFit Games (2011-2015), and she competed nationally as an Olympic-style Weightlifter. She is also an advisory board member of Girls Gone Strong, a strength training site that focuses a lot on body positivity.

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TUESDAY, 2/9/21

At 0:00, 10:00, and 20:00 (time cap of 8 mins per interval):

• 55 Double Unders

• 25 Wall Balls, 20/14 lbs

• 15 V-Ups

• 15 Deadlifts, 225/155 lbs

• Row, 500 m

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Kendrick Farris, Olympic Weightlifter

Kendrick Farris is arguably the greatest middleweight clean & jerk athlete in U.S. history, representing the United States in the Olympic Games on three occasions (2008, 2012 and 2016). Farris has also set multiple American Records in the 85kg and 94kg categories. Now retired, Farris gives back to the sport by coaching the next generation and assisting with the Kings of Weightlifting project. Farris is also a vegan, which he started before his son was born in order to be an example for him.

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WEDNESDAY, 2/10/21

WOD #1:

• Squat Clean + Tempo Front Squat (3211) + Front Squat —> 1-1-1-1-1

Tempo: 3 sec descent, 2 sec pause at bottom, 1 sec up, 1 sec at top

WOD #2:

• Clean Pull —> 3-3-3-3

WOD #3:

For time:

• 15 Squat Clean & Jerks, 135/95 lbs

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Cara Heads-Slaughter is a former member of the National and Olympic USA Team who is now coach to several athletes who have competed internationally,

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THURSDAY, 2/11/21

WOD #1:

As many rounds as possible in 30 mins of:

Run 800m

10 Dumbbell Renegade Rows, 50/35 lbs

Renegade Row demo video

WOD #2:

Plank Hold: 3 x 1 minute

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FRIDAY, 2/12/21

WOD #1:

4 rounds for quality of:

Dot Drill 2: 30 secs

10 Box Step-overs with KB (pick load)

WOD #2:

18-15-12-9-6-3 reps, for time of:

Kettlebell Sumo Deadlift High Pull, 70/53 lbs

Russian Kettlebell Swing, 70/53 lbs

Box Jump, 24/20 in

12 min time cap

With a partner, in 25 mins:

Buy-in: 150 Medicine Ball Cleans, 20/14 lbs

Then, in the remaining time, as many rounds as possible of:

80 Calorie Row

60 Dumbbell Snatches, 50/35 lbs

40 Deadlifts, 255/185 lbs

It’s February!

In honor of Black History Month, we’ll be spotlighting Black fitness/sport pioneers on our Facebook and Instagram channels. Check there for more, and feel free to share who inspires you!

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MONDAY, 2/1/21

WOD #1: At 0:00:

For time, 12-14-16-18 reps of:

Deadlift, 185/135 lbs

Toes to Barbell

-- then --

At 15:00

21-15-9 reps, for time of:

Row Calorie

Sumo Deadlift High Pull 95/65 lbs

WOD #2:

Plank Hold 3x45 sec, rest 45 secs in between

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TUESDAY, 2/2/21

WOD #1:

3 rounds for max reps of:

Hang Power Cleans, pick load, 30 secs

Shoulder-to-Overheads, pick load, 30 secs

Rest 2 mins between each round

WOD #2:

For time:

Run, 400 m

15 Clean & Jerks, 135/95 lbs

15 Hollow Rocks

Run, 400 m

12 Clean & Jerks, 135/95 lbs

12 Hollow Rocks

Run, 400 m

9 Clean & Jerks, 135/95 lbs

9 Hollow Rocks

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WEDNESDAY, 2/3/21

WOD #1

3 rounds for quality of:

2 L Turkish Get-ups, pick load

2 R Turkish Get-ups, pick load

Overhead Carry, 100ft

WOD #2:

*Snatch Session*

Warm-up:

3 sets, for quality of:1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat +
1 Squat Snatch

--then--

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

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THURSDAY, 2/4/21

WOD #1

At 0:00, 8:00, and 16:00, each interval for time:

Dumbbell Front Rack Lunge, 50/35 lbs, 30m (or 30 steps)

25 Sit-ups

20 Box Jumps, 24/20 in

15 Burpee Box Jumps, 24/20 in (face box)

WOD #2:

3 rounds, for quality:

20 Alternating Pistols

Farmers’ Carry, 100m (pick load)

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FRIDAY, 2/5/21

WOD #1:

J.T.-ish, 21-15-9 reps, for time of:

Handstand Push-up

Feet Elevated Box Dip

Hand Release Push-up

WOD #2:

Row 500m Time Trial

This is an all-out effort for time.

AMRAP 25 minutes

In teams of 2, work split however:

30 Calories Row or Bike

30 Hang Power Snatch 115/75 lbs

30 Plate Burpees (25/15 lbs)

Updates for the last week of the first month of 2021:

• Monday evening class is at 5PM.

• In the event of rain this week, coaches will text anyone signed up in MindBody at least one hour before if the class is cancelled or moved to Google Hangout.

• There is a potential for re-opening indoors at 10% capacity soon and we are working on how to do that as soon as possible, stay tuned for more updates

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MONDAY, 1/25/21

WOD #1: Barbell, baby

Power Clean 3-3-3-3

Front Squat 2-2-2-2

Squat Clean 1-1-1-1

WOD #2: 3 Rounds for Quality

Dumbbell Front Rack Walking Lunge, 20 meters (or 25 steps), pick load

L-Sit: Accumulate 45 seconds

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TUESDAY, 1/26/21

WOD #1: 3 Rounds for quality:

Single Arm DB/KB Overhead Carry, 100 ft

Single DB/KB Crossover Deadlift, 6 reps per side

Single DB/KB Upright Row, 6 reps per side

WOD #2: Helen - Grounded, 3 rounds for time:

Run, 400 m

21 Kettlebell Swings, 53/35 lbs

12 Arch Rocks

12 Hollow Rocks

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WEDNESDAY, 1/27/21: TABATA THIS!

Tabata Row Cals or Mountain Climbers

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Bent Over Row

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

Tabata = 8 intervals of 20 secs of work/10 secs of rest

Score = lowest # of reps in any of the intervals

24 min. timecap

For quality:

Dumbbell Box Step-up: 40 reps (choose load and box height)

Pull-up Bar Hang: Accumulate 2-3 mins

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THURSDAY, 1/28/21

WOD #1: 3 rounds, alternating every 2 mins, for quality:

Jump Rope Practice (singles, doubles, and/or triples)

Dumbbell Butterflies

Strict Press, 5 reps

WOD #2: For time (16’ cap)

100 Single Unders

Plank Hold, 1 min

-- then --

40 Shoulder Taps (or 20m Handstand Walk)

20 Push Press, 115/75 lbs

30 Shoulder Taps (or 15m Handstand Walk)

15 Push Press, 115/75 lbs

20 Shoulder Taps (or 10m Handstand Walk)

10 Push Press, 115/75 lbs

-- then --

100 Single Unders

Plank Hold, 1 min

Optional Extra Credit AKA the “Liz Terry Special”

Each for time:

Row: 2 x 300 m

Rest 2 mins between efforts.

(If at home and no rower? Do 2 x 30 burpees)

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FRIDAY, 1/29/2021

"No Misses" 20.4

For Quality:

• 30 Box Jumps (24/20 in)

• 15 Clean-and-Jerks (105/65)

• 30 Box Jumps (24/20 in)

• 15 Clean-and-Jerks (135/85)

• 30 Box Jumps (24/20 in)

• 10 Clean-and-Jerks (165/105)

• 30 Single-Leg Squats

• 10 Clean-and-Jerks (195/125)

• 30 Single-Leg Squats

• 5 Clean-and-Jerks (225/145)

• 30 Single-Leg Squats

• 5 Clean-and-Jerks (255/175)

This Sweaty Saturday WOD has all the spicy deliciousness you could want. Kettlebells? We got ‘em. Barbells? Them, too. Running with a med ball? CHECK. Don’t forget v-ups and burpees, too!

Yum.

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For time, with a partner (split anyhow)

800m Med Ball Run 20/14

70 Kb Swings 70/53 lbs

60 Lateral Bar Burpees

50 V-Ups

40 Hang Power Cleans, 135/95 lbs

30 Front Squats, 135/95 lbs

20 Clusters, 135/95 lbs

800m Med Ball Run 20/14#

“When day comes we step out of the shade,
aflame and unafraid
The new dawn blooms as we free it
For there is always light,
if only we’re brave enough to see it
If only we’re brave enough to be it”

—Excerpted from “The Hill We Climb,” Poet Laureate Amanda Gorman’s Inauguration Day poem

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THURSDAY, 1/21/21

WOD #1: Every 6 minutes for 4 rounds:

7 Deadlifts, 135/95 lbs

7 Hang Power Cleans

14 Front Rack Lunges

14 Laying Toes-to-bars

21/18 Row Calories

Each interval is for time

WOD #2:

For quality: Row 10 minutes

Set splits to 2 mins and compare pace and stroke rate for all 5 intervals.

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FRIDAY, 1/22/21

WOD #1:

Shoulder Press 1-1-1-1-1, using heaviest weight per set

Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

WOD #2:

CrossFit Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean 165/110 lbs

Jerk 165/110 lbs

Thank you, FCCF Community, for making our new Rev. Dr. MLK, Jr. Day Tribute WOD tradition such a successful one.

We saw new and old faces at the gym, we were delighted that many remote community members joined in, and we raised thousands of dollars for local non-profit orgs that serve communities of color. Now onto that Inauguration Day…!

TUESDAY, 1/19/21

WOD #1: EMOM, 3 Rounds, for Quality:

Good Mornings

Eccentric Push-ups (3-second descent, then explosive push-up)

Bent-over Rows

Side Planks (switch halfway through)

Use the same barbell weight for Good Mornings and Bent-over Rows.

WOD #2

Deadlift

5-5-5-5-5

Use the heaviest weight you can for each set.

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WEDNESDAY, 1/20/21 — INAUGURATION DAY!

WOD #1:

Snatch + Overhead Squat

2-2-2-2-2

WOD #2: 3 rounds for time of:

Run, 400 m

5 Power Snatches, 115/80 lbs

10 Overhead Squats

10 Lateral Bar Burpees

400m run = 500m row/ski or 1200m bike

At Fog City CF, Black Lives Matter.

On Monday, we'll introduce a new Fog City Community Fitness tradition: an MLK, Jr. Day Tribute workout and community give-back.

The best way we think we can give back to the broader community during COVID is $$$, so we have gathered member input on local groups that serve communities of color in SF that we can lift up and contribute to:

• https://www.cityofdreams.org/

• https://www.sfblackinfanthealth.org/

• https://mediajustice.org/

Black. Lives. Matter. Period.

On MLK, Jr. Day, we’ve made classes FREE in hopes to see more of your friendly faces and to maximize our community’s impact: We ask if you join us in doing the MLK, Jr. Day Tribute WOD at FCCF or at home that you contribute to one of these causes and list Fog City Community Fitness in the comments, in addition to your name.

Stacey Abrams

5 Rounds for Time:

10 SA DB Push Press 50/35 (split anyhow)

20 DB Goblet Squats 50/35

20 Sit Ups

46 Double Unders

Fog City CF Tribute WOD: Note that Tribute Hero WODs are typically programmed and recognized by CrossFit for members of the military and first responders who have given their lives in the line of duty which we honor on many holidays at FCCF. This WOD is a living tribute to the hard work, persistence, and impact of Stacey Abrams in supporting grassroots organizers, the right to vote, and equal rights and protection for all under the constitution.

Stacey Abrams embodies our FCCF values: inclusivity, equity, and persistence. She keeps showing up, and pushing the people around her to do the same.

Happy Sweaty Saturday! This Christine WOD is a “Benchmark Girl WOD” used in CrossFit workouts to assess an athlete’s progress over time. If your hips are feeling a bit squeaky after Thursday’s burpees/squats, come on in and flush it out with some explosive rowing/running, deadlifts, and box jumps!

And for the Ladies of Fog City, Nevada will be hosting a weekly nutrition accountability check-in this Sunday night starting at 7:30pm. Come with whatever nutrition goal you are working with right now. The format will be to share your goal, say how it's going, and ask for any tips or accountability help you might need. Head over to Slack or Facebook for Zoom details.

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SATURDAY 1/16/21

WOD | Partner Christine:

With a partner, 6 rounds for time of:

Row 500m or Run 400m

12 Deadlifts, 225/155 lbs

21 Box Jumps, 24/20 inches

Split the work between partners anyhow

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SUNDAY 1/17/21

Open gym!

Finish the week strong!

We’ve got a beautiful body movement workout for you on Thursday comprising burpees and air squats. Why not work on your form AND your fitness?

Friday brings back the good old “lift & sit,” focusing on Clean & Jerks, followed by some strength accessory work for quality.

Peace!

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THURSDAY 1/14/21

WOD | 10 rounds, go every 3 minutes:

10 Burpees

15 Air Squats

Each round is for time.

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FRIDAY 1/15/21

PART A | Lift & Sit:

Clean & Jerk 3-3-3-3-3

PART B | For Quality:

3 rounds:

12 Russian Twists

Farmer's Carry, 50m

12 Single Leg Deadlift

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