Sweaty Saturday 5/8/21 + Yellow Tier Protocols!

SF has officially entered the Yellow Tier. Way to go!

How will this change operations at FCCF?

  • We are expanding indoor classes from 10 to 12 athletes to start and will add capacity as able.

    • Athletes on the waitlist will not be admitted to class so we can adhere to athletes staying 6 feet apart.

      • Members must commit to attending any classes they sign up for, and not to cancel late so that others may join class.

        • For 6am class, please cancel by 9pm the night before and for all other classes at least an hour beforehand.

  • Classes may be indoor or outdoor depending on movements and coach discretion:

    • Weekday regular classes will default inside.

    • Saturday classes will be held outside to accommodate a larger class size (over 12 people) until indoor capacity is increased.

    • Open gym athletes may workout inside or outside with coach approval provided guidelines below are followed.

  • Masking!

    • Outdoor:

      • Athletes may remove masks, provided 6 ft distance is maintained.

      • Coaches must wear during active coaching.

    • Indoor:

      • Coaches and athletes must wear masks/face coverings at all times.

  • Sanitizing:

    • Sanitize/wash hands before and after equipment use and before cleaning equipment 

    • Clean high-touch equipment and surfaces after hand sanitizing/washing and before/after use. Wipes vs. spray can now be used as health orders have been updated to align cleaning procedres with industry standards. 

Sweaty Saturday

May 7, 2021

Teams of 2 - for time:

  • 90 Double-Unders

  • 70 Wall Ball Shots (20/14 lb, 10 ft)

  • 50 Deadlifts (185/135 lb)

  • 30 Strict Handstand Push-ups

  • 50 Deadlifts (185/135 lb)

  • 70 Wall Ball Shots (20/14 lb, 10 ft)

  • 90 Double-Unders

Lindsey Whitehouse
WOD: Week 5/3-5/7

Have a great week!


MONDAY, 5/3

WOD #1: Power Clean 3-3-3-3, using heaviest weight per set

  • 50-70% of 1RM power clean for all movements

WOD #2: Front Squat 2-2-2-2, using heaviest weight per set

TUESDAY, 5/4

WOD #1: 3 rounds, for quality:

WOD #2: 5 rounds for time of:

  • 15 Toes to Bar

  • 10 Push Press, 115/75 lbs

WOD #3: For time:

  • Run 800 m

WEDNESDAY, 5/5:

WOD #!: 10 rounds, every minute on the minute for 30 minutes alternating between:

  • 12/8 Calorie Row Sprint

  • 3-5 High Box Jumps

  • Rest

Optional: Side Plank2 x 120 secs

THURSDAY, 5/6:

WOD #1: For Quality:

  • 3 Thrusters

  • 30 sec Chin Over Bar Hold

  • 3 Thrusters

  • 3 5-count Eccentric Pull-ups

  • 3 Thrusters

  • 3 Tempo Pull-ups (3131)

  • 3 Thrusters

  • 3 Pull-ups

  • 3 Thrusters

  • 3 Chest-to-bar Pull-ups

WOD #2: For time:

  • 25 Thrusters, 95/65 lbs

  • 25 Pull-ups

  • -- Rest 3 mins --

  • 15 Thrusters, 95/65 lbs

  • 15 Chest-to-bar Pull-ups

Optional: For quality:

  • 20 L Pistols

  • 20 R Pistols

FRIDAY, 5/7:

WOD #1:

  • Sotts Press (Behind the Neck Snatch Grip) 6-6-6

  • Touch and Go Snatches 3x33

WOD #2: “Ingrid” 10 rounds for time of:

  • 3 Snatches, 135/95 lbs

  • 3 Burpees Over Bar

WOD #3: Bar Facing Burpees - 30 reps for time

Lindsey Whitehouse
Happy National Fitness Day! 5/1

May 1 is National Fitness Day! But at FCCF, every day is fitness day.

Enjoy yourselves this weekend!


On a 32 min clock:

WOD #1: “Partner Nancy” (20 min. cap)

Teams of 2 - 5 rounds for time of:

  • Run, 400 m

  • 15 Synchronized Overhead Squats, 95/65 lbs

Runs must be done together. The overhead squats are synchronized at the bottom.

WOD #2:

In 12 mins, establish a heavy snatch double.

Must end on a good lift.

Lindsey Whitehouse
WOD: Week 4/26-5/1

Get it!

FRIDAY, Apr 30, 2021

WOD #1:

3 rounds for time of:

  • 9 Devil Press, 35/25 lbs

  • 9 Chest-to-bar Pull-ups

6 min time cap

WOD #2:

3 rounds for time of:

  • 9 Devil Press, 35/25 lbs

  • 9/6 Row Calories

7 min time cap

THURSDAY, Apr 29, 2021

WOD #1:

  • Clean 1-1-1-1, using heaviest weight per set

  • Push Press 2-2-2-2, using heaviest weight per set

  • Jerk 2-2-2-2, using heaviest weight per set

18 min to complete

Perform sequence at 75-85% of 1RM clean & jerk

WOD #2:

AMRAP 12 mins:

  • 12 Box Jumps, 24/20 in

  • 12 Goblet Lunges, 50/35 lbs

  • 12 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs

WEDNESDAY, Apr 28, 2021

WOD #1:

Row : 2x 300 m, rest 2 mins in between efforts

WOD #2: “Annie”

50-40-30-20-10 reps, for time of:

  • Double Under

  • Sit-up

12 min time cap

WOD #3:

3 rounds for quality of: Farmer Carry, 100 m

Rest as needed between sets.

TUESDAY, Apr 27, 2021

WOD #1:

Deadlift 2-3-5-10-2-3-5-10 at 75% 1RM Rest as needed between sets.

25 min to complete. Same weight across all sets. 50-75% of 1RM.

WOD #2:

4 rounds for quality of:

  • L-Sit, 30 secs

  • 12 Single Arm Dumbbell Rows

10 min to complete. 6 reps per side.

MONDAY, Apr 26, 2021

WOD #1:

3 rounds for quality of:

  • Chin Over Bar Hold, 45 secs

  • Plank Hold, 45 secs

  • Medicine Ball Clean, 20/14 lbs, 45 secs

10 min cap

WOD #2: “Half Murph”

For time:

  • Run, 800 m

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Air Squats

  • Run, 800 m

21 min cap out the door

Lindsey Whitehouse
Another Week! Plus, the start of Ramadan

Hoping everyone has a lovely week. Check below for what we have planned.

Additionally, Ramadan Muburak to our members and friends who observe. May this Ramadan bring joy, health and wealth to you.


SWEATY SATURDAY PARTNER WORKOUT

MAIN: Fog City - Full Equipment WODS - Apr 17, 2021

AMRAP 30 MINS: ROWS, DEADLIFTS, DEFICIT HANDSTAND PUSH-UPS AND FARMER CARRIES

Complete as many rounds as possible in 30 mins of: Row, 1000 m 10 Deadlifts, 255/185 lbs 10 Deficit Handstand Push-ups, 4/2 in 10 Farmer Carries, 53/35 lbs, 50 m

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 16, 2021

    BACK SQUAT : 3-3-3-3-3

    Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 16, 2021

    3 RFQ: ALTERNATING PISTOLS AND PLANK HOLDS

    3 rounds for quality of: 10 Alternating Pistols Plank Hold, 1 min

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 15, 2021

    SNATCH + 2 OVERHEAD SQUAT 2-2-2-1-1-1

    Snatch + 2 Overhead Squat 2-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 15, 2021

    5 RFT: DOUBLE UNDERS, OVERHEAD SQUATS AND BAR MUSCLE-UPS

    5 rounds for time of: 75 Double Unders 15 Overhead Squats, 95/65 lbs 5 Bar Muscle-ups

  • WEDNESDAY PARTNER WORKOUT

    MAIN: Fog City - Full Equipment WODS - Apr 14, 2021

    7 RFT: SHUTTLE RUNS AND DEVIL PRESS

    7 rounds for time of: Shuttle Run, 200 m (4x 50 m) 10 Devil Press, 35/25 lbs

  • PART B FINISHER

    MAIN: Fog City - Full Equipment WODS - Apr 14, 2021

    ALT EMOM 8 MINS: SIDE PLANKS AND BROAD JUMPS

    Every 1 min for 8 mins, alternating between: Side Plank, 50 secs 6 Broad Jumps, m

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 13, 2021

    ALT EMOM 16 MINS: FALSE GRIP ACTIVE RING HANGS, POWER CLEANS, RING PULL-UPS AND 13 MORE

    Every 1 min for 16 mins, alternating between: False Grip Active Ring Hang, 30 secs 3 Power Cleans, pick load 5 Ring Pull-ups 3 Power Cleans, pick load 5 Ice Cream Makers 3 Power Cleans, pick load 5 Strict Muscle-ups 3 Power Cleans, pick load False Grip Active Ring Hang, 30 secs 3 Hang Power Cleans, pick load 3 Ring Pull-ups 3 Hang Power Cleans, pick load 5 Ice Cream Makers 3 Hang Power Cleans 5 Strict Muscle-ups 3 Hang Power Cleans, pick load

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 13, 2021

    NASTY GIRLS

    3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs

  • FULL EQUIPMENT VERSION PART A

    MAIN: Fog City - Full Equipment WODS - Apr 12, 2021

    STRICT PRESS : 5-5-5

    Strict Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

  • FULL EQUIPMENT VERSION PART B

    MAIN: Fog City - Full Equipment WODS - Apr 12, 2021

    EVERY 5 MINS FOR 25 MINS: ABMAT SIT-UPS, PUSH JERKS AND ROW CALORIES

    Every 5 mins for 25 mins do: 15 AbMat Sit-ups 10 Push Jerks, 135/95 lbs 20/15 Row Calories

Jenny Morgan
FCCF 2021 Open Recap

If you did the 2021 Open this year, you’re a winner*!

And we’d also like to celebrate those who did exceptionally well:

  • Top Females (tied for first!): Brianne Cannon and Gwyn Price

    • Runner-up: Casey Jones

  • Top Male: Alex Garcia

    • Runners-up: David Cho and Gordon Whitehouse

  • Rookie of the Year: Meghan Cahill

  • AGOQ (Age Group Online Qualifier): Kim Tom

*If you participated in The Open this year, ask Hill or LGB for an FCCF sticker this weekend! If you didn’t, and you wish to purchase one, they’re $5. Talk to Hill or LGB.


SATURDAY, 4/10/21 - “Partner Angie”

Teams of 3 - for time:

One partner runs/rows 400 while the other 2 accumulate reps of the below:

200 Pull-ups

200 Push-ups

200 Sit-ups

200 Air Squats

Jenny Morgan
Thanks for supporting the Bay Area AAPI Community

When this community comes out, we come out! Thank you for turning up, getting a sweat on, and donating to our Bay Area AAPI fundraiser. We support and stand with our AAPI members and community.


Image from iOS (15).jpg

FRIDAY, 4/9/21

WOD #1: Power Snatch + 2 Overhead Squats

1-1-1

WOD #2:

1 Power Snatch, pick load

Every 1 min for 30 mins.

THURSDAY, 4/8/21

For time:

75 Wall Balls, 20/14 lbs

Run, 1 mi

Walking Lunge, 50 m

Run, 1 mi

WEDNESDAY, 4/7/21

WOD #1:

Every minute on the minute for 3 rounds:

Plank Weight Drag

Alternating Candlestick Rocks

Kip Swing + Pull-up

Rest

WOD #2:

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Barbell

Front Squat, 185/135 lbs

Chest-to-bar Pull-up

TUESDAY, 4/6/21

WOD #1:

3 cycles, each cycle for time:

25 Double Unders

5 Strict Handstand Push-ups

25 Double Unders

7 Push Press, 60% 1RM

25 Double Unders

5 Strict Handstand Push-ups

25 Double Unders

7 Push Press, 60% 1RM

Rest 3 mins between each cycle

WOD #2:

For Quality:

40 Dumbbell Box Step-ups

MONDAY, 4/5/21

WOD #1:

For quality:

  • Row, 250m

  • 6 Good Mornings

  • 3 Single-leg Hops (per side)

  • Row, 250m

  • 6 Single-leg Deadlifts (per side)

  • 3 Broad Jumps

  • Row, 250m

  • 3 Deadlifts

  • 6 Box Jumps

WOD #2: “Christine”

3 rounds for time of:

  • Row, 500 m

  • 12 Deadlifts, 1x bodyweight

  • 21 Box Jumps, 20 in


Jenny Morgan
Supporting the Bay Area AAPI community and condemning hate

This Saturday, we will work out together in support of our FCCF AAPI community members, those in the Bay Area, and beyond. Please sign up in advance and check out FCCF Slack for more details.

Fog City is an anti-racist community that works to dismantle racism and build toward racial equity. Fitness is inclusive, and we welcome people of any race, ethnicity, background, orientation, gender, and religion to the FCCF community.

WOD #1

12 Minute AMRAP with a partner

25 Front squat 95/65

3 HSPU

25 Front squat

6 HSPU

....

Continue with this pattern - adding 3 HSPU each round

WOD #2

For Time | With a Partner | 15 Minute Cap

20 Deadlift 315/205 | SHARED

100 Double under | SHARED

900m Run | TOGETHER

10 Deadlift 315/205 | SHARED

50 Double under | SHARED

400m Run | TOGETHER

Jenny Morgan
2021 Open is Done! Submit Your Scores & Come In this Week for More

Congratulations to everyone who participated in the 2021 Open this year!

Despite it being really different this year given the COVID-related circumstances, it was still awesome to see familiar faces and meet new ones, celebrate the Magic of The Open with some PRs, and generally have a lot of fun with the community.

Don’t forget to submit your scores to Beyond the Whiteboard! Prizes, anyone?


MONDAY, 3/29/21

WOD #1:

6 rounds for quality:

  • Run 400m

  • 4 Single-arm Single-leg Deadlifts, RPE 6 (per side)

  • 4 Box Jumps, 30/24 in

WOD #2:

  • Single-arm ½ Kneeling Press

  • 3x8-10, RPE 6


TUESDAY, 3/30/21

WOD #1:

10-8-6-4-2

  • Clean and Jerk, 135/95 lbs

  • Ring Muscle Up

WOD #2:

  • 50 Burpees for time


WEDNESDAY, 3/31/21

WOD:

As many rounds as possible in 20 minutes of:

250m Row / 250m Ski / 500m Bike / 200m Run

15 Russian KB Swings 53/35

10 Hollow Rocks


THURSDAY, 4/01/21

WOD #1:

5 Rounds for Time:

  • 15 Bar Facing Burpees

  • 5 Toes to Bar

WOD #2:

5 Rounds for Time:

  • 30 Double Unders

  • 5 Push Press 95/65


FRIDAY, 4/02/21

WOD #1:

3 Rounds for Quality

2 Turkish get up (per side)

1 Parking lot farmers carry

8 split squat (per side)

WOD #2:

Overhead Squat - Perform each set, heaviest as possible:

1-1-1-1-1-1-1

Jenny Morgan
21.3 and 21.4 - The Close of the 2021 Open

The end of the 2021 Open is here!

Finally, this last week of The Open features the rig and the barbell! Much like our entire last year, we’ve been working quietly on the things that we can do while patiently awaiting our return to toes-to-bar, pull-ups, muscle-ups, and barbells, and our time has come.

Also, as a metaphor for our lives returning to a somewhat familiar (hopefully) post-pandemic routine, we may be tempted to try to do everything we’ve missed out on all at once.

I encourage everyone to go into this workout hopeful and excited and grateful that we are all here and able to work out at all, especially if you are maybe a little bit nervous and hesitant about all these rig movements! But also, be realistic about your current abilities so that you can have a productive workout and come back to work on all of these movements again soon.

Depending on your fitness and/or skill level, we’ll be providing plenty of scaling options, so that you can move through the metcon at a pace that’s best for you.

Then, last but not least, everyone will end on a high note with a quick little clean and jerk barbell complex to test your strength and coordination.

YOU GOT THIS!


Workout 21.3

For total time:

  • 15 front squats

  • 30 toes-to-bars

  • 15 thrusters

Then, rest 1 minute before continuing with:

  • 15 front squats

  • 30 chest-to-bar pull-ups

  • 15 thrusters

Then, rest 1 minute before continuing with:

  • 15 front squats

  • 30 bar muscle-ups

  • 15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4

Complete the following complex for max load:

  • 1 deadlift

  • 1 clean

  • 1 hang clean

  • 1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.



Jenny Morgan
Hooray, we're in the Orange Tier!

We’ve hit the Orange Tier, which means we’re allowing up to 8 athletes and 1 coach to train indoors! That means more rig and RACK TIME (as PROGRAMMED). :)

The photo above shows our new grid formation clearly marking each person’s station.

Please check out our updated COVID-19 Safety page for more info.


THURSDAY, 3/25/21

WOD #1:

Unbroken Power Snatch

3 - 3 - 3

WOD #2:

With a partner (I go, you go):

14 rounds for time of:

  • 7 Ring Dips

  • 7 Power Snatches, 115/75 lbs

  • Shuttle Run, 200 m (2x 100m)


FRIDAY, 3/26/21

WOD #1:

As many rounds as possible in 10 mins of:

  • 75m Farmer's Carry (to the opposite wall of the parking lot)

  • 5 Handstand Kick-ups + 15 sec Inverted Hold

WOD #2: Death By Row Calorie

With a continuously running clock perform:

  • 1 Row Calorie in the first 1 min

  • 2 Row Calories in the second 1 min

  • 3 Row Calories in the third 1 min...Continuing this for as long as you are able.

Jenny Morgan
Congrats on 21.2! And Happy Vernal Equinox

It was incredible to see so many faces on Saturday for Open 21.2! From former and current members coming out in full force to new members showing up to take on the WOD, the energy was palpable. Thank you all for coming and we hope to see you again and again.

Wow, 21.2 (AKA 17.1) was FUN! A couplet of ascending dumbbell snatches and burpee box jump-overs tested agility, conditioning, and strength. Check out some photos below, more on Instagram, and send us yours to be featured on our channels!

21.2 collage.jpg

MONDAY, 3/22/21

WOD #1:

Every minute on the minute for 3 rounds:

WOD #2:

For time:

  • Plank Hold, 1 min

    -- then --

  • 3 rounds of:

    • 25 V-ups

    • 20 Medicine Ball Cleans, 20/14 lbs

    • 10 Front or Back Squats, 185/125 lbs

    -- then --

  • Plank Hold, 1 min


TUESDAY, 3/23/21

McGhee Hero WOD

Complete as many rounds as possible in 20 mins of:

  • 5 Deadlifts, 275/185 lbs

  • 13 Push-ups

  • 9 Box Jumps, 24/20 in


WEDNESDAY, 3/24/21

WOD #1:

3 rounds of, for reps:

  • 5-8 Supinated Strict Pull-ups

  • 5-8 Pistols (per leg)

  • Side Plank, 30 sec per side

WOD #2:

3 rounds for time of:

  • 12 Dumbbell Thrusters, 50/35 lbs

  • 9 Pull-ups or Womanmakers (total reps)

  • 50 Double Unders

- Rest 5 mins -

3 rounds for time of:

  • 9 Dumbbell Thrusters, 50/35 lbs

  • 6 Pull-ups

  • 50 Double Unders

Jenny Morgan