Happy Memorial Day Weekend!

This Sweaty Saturday partner workout is designed to get your prepped for Monday’s traditional Memorial Day WOD, “Murph”!

For more info on Murph, check out the description below.

Note that we’re running a Saturday schedule Memorial Day Monday. Please sign up for 8am, 9:15am, or 10:30am on MINDBODY.

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SATURDAY, 5/28

3 rounds for time:

• Partner 1: Row 1000m or Run 800m

• Partner 2: As many rounds as possible of:

  • 10 Burpees Over the Dumbbell

  • 20 Dumbbell Clean and Jerks (50/35 lbs)

  • 30 Double Unders

Switch when Partner 1 finishes the row/run.

MONDAY Memorial Day, 5/31

“MURPH” WOD

For time:

• Run, 1 mi

• 100 Pull-ups

• 200 Push-ups

• 300 Air Squats

• Run, 1 mi

Weight vest optional!

If you choose to partition the reps, we recommend 20 rounds of:

• 5 pull-ups

• 10 push-ups

• 15 air squats

AKA 20 rounds of "Cindy."

“Murph” is a classic CrossFit Hero WOD honoring Navy Lieutenant Michael P. “Murph” Murphy, who was killed in Afghanistan June 28, 2005. The WOD, originally called “Body Armor,” was Murph’s favorite, and it was renamed for him posthumously. The “Murph” WOD is traditionally done on Memorial Day Monday in honor of him and the others who have given their lives in service of their U.S. military duties.

Get it!

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MONDAY, 5/24

WOD #1: Linchpin Test 7

4 rounds for time of:

• 4 Power Cleans, 205/145 lbs

• 4 Front Squats, 205/145 lbs

• 4 Shoulder-to-Overheads, 205/145 lbs

WOD #2:

3 rounds for quality:

• Side Plank, 30 sec per side

• 6 Bent-over Barbell Rows, RPE 7

• 12 Single Leg Deadlift (total), RPE 7

TUESDAY, 5/25

WOD #1: Every 90 sec for 3 rounds, alternating:

• Tempo Push-ups, 3-count eccentric

• Banded Marches

Rest as needed.9 minsEach for reps:

WOD #2:

Every 90 sec for 5 rounds:

• Row Calorie: 15 secs

-- Then --

Every 3 mins for 3 rounds:

• Row Calorie: 1:15

-- Then --

Row Calorie: 1x 3 mins

WEDNESDAY, 5/26

WOD #1:

4 rounds, for quality:

• Handstand Walk, 20 ft

• 10 Russian Kettlebell Swings

• 10 Goblet Box Step-downs

• 5 Wall Walks

As many rounds as possible in 18 mins:

• Run 400m

• 9 Burpee Chest to Bar Pull-ups

• 12 Sit-ups

• 15 Alternating Pistols

THURSDAY, 5/27

WOD #1: Strict Press3-3-3+max reps on the last set

WOD #2: Fight Gone Bad

3 rounds, 1 min per station, for max reps of:

• Wall Ball, 20/14 lbs, 10/9 ft

• Sumo Deadlift High-pull, 75/55 lbs

• Box Jump, 20 in

• Push Press, 75/55 lbs

• Row Calorie

• Rest 1 min

FRIDAY, 5/28

Every 1 min for 30 mins: 1 Hang Power Snatch, pick load

Every 1 min for 30 mins. 50-75% 1RM3

Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch + Overhead Squat

Every 1 min for 10 mins: Hang Power Snatch w/ a pause in the catch + Hang Power Snatch

Every 1 min for 10 mins: 1 or 2 Hang Power Snatches

Get your sweat on today with some heavy deads, med ball cleans, and rowing—all shared with a partner, of course.

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SATURDAY, MAY 22

4 rounds for time of:

• 14 Deadlifts, 315/205 lbs

• 40 Medicine Ball Cleans, 20/14 lbs

• 30/20 Row Calories

27 minute time cap

Enjoy the week!

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MONDAY, 5/17

WOD #1: Muscle-up Practice, choose one:

• As many reps as possible in 7 mins of strict Muscle-ups

• As many reps as possible in 7 mins of toe-assisted strict Muscle-ups

• 1 min of Ring Rows, 1 min Hollow Hold, 1 min toe-assisted Ring Dips, 1 min Ring Support, rest as needed

• Accumulate 2 mins top of ring support, 2 mins bottom of ring support, rest as needed

WOD #2:

10 rounds for time (10:00) of:

• 15 Hand Release Push-ups

• 10 Hollow Rocks

• 5 Strict Ring Dips

TUESDAY, 5/18

WOD #1:

• Snatch + 2 Overhead Squats 1-1-1-1

WOD #2:

Every 1 min for 20 mins, alternating between:

• 10 Supinated Strict Chest-to-bar Pull-ups

• Row Calories, 30 secs

• 5 Overhead Squats, 155/105 lbs

• Plank Hold, 30 secs

WEDNESDAY, 5/19

WOD #1:

Power Clean 3-3-3-3, using heaviest weight per set

compare to 5.3.21

WOD #2: CrossFit Regionals 16.4

4 rounds for time of:

• 28 Pistols

• 15 Power Cleans, 115/80 lbs

THURSDAY, 5/20

WOD #1:

Every 2 mins for 3 rounds:

• 25 Unbroken Double Unders

• 5 Strict Press (RPE 7, max reps on the last round)

WOD #2:

3 rounds for time of:

• 50 Double Unders

• Run, 400 m

• 30 Sit-ups

• 20 Push Press, 95/65 lbs

FRIDAY, 5/21

WOD #1:

2 rounds for quality:

• Row 300m

• 10 Goblet Squats, RPE 8

WOD #2:

Complete as many rounds as possible in 25 mins of:

• 30/20 Row Calories or 600m Run

• 15 Goblet Squats, 53/35 lbs

• 10 Box Jumps, 24/20 in

Happy (rainy) Saturday! As the plants get their much-needed moisture, we’ll be running this workout indoors with masks today.

If you have any friends who want to join FCCF, we still have spots open for this weekend’s onboarding! Click the link here.

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With a partner, I go, you go:

For time, 10 rounds:

• 4 Devil's Press, 50/35 lbs

• 12 Dumbbell Lunges, 50/35 lbs

• 12/8 Row Calories

Buy-out (split any way):

• 100 Burpee Box Jump-overs, 24/20 in

Over the last 4 days, our very own Kim Tom competed in the Masters Division of the CrossFit Games Age Group Online Qualifier (ACOQ). She qualified for it by finishing in the top 10% of her age group worldwide during the CrossFit Open in March.

This qualifier had 5 brutal workouts that featured 15-ft. rope climbs, a 4-rep max front squat, tons of handstand push-ups, 300 double unders in a row, and finished with a combo of heavy overhead squats and burpee box jumpovers!

Kim attacked the workouts with her usual determination and positive energy. She fought through the heavy weights and complex movements and showed off that killer engine that smokes us during class WODs.

Her performance was especially impressive when you think about her last year. While it’s been crazy for everyone, it’s been especially stressful for small business owners, like Kim, who weren’t sure they would survive COVID-related closures and capacity reductions.

We can only hope that we are as awesome and as fit as Kim when we grow up! She is an inspiration for our Fog City CF community and we are lucky to have her. We love you, Kim!

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Weekly WODs:

MONDAY, 5/10

WOD #1:

Linchpin Test 5, for time (25:00):

• 20 Back Squats, 225/155 lbs

• Run, 2 mi

• 20 Back Squats, 225/155 lbs

WOD #2:

Handstand Practice, for quality

• Kick-up

• Wall Walk

• Feet Elevated

TUESDAY, 5/11

WOD #1:

3 rounds, for quality (12:00):

• 5 Single Arm DB/KB Press + 50ft Overhead Carry (per side)

• 5 Weighted Pistols or Cossack Squats (per side)

• 75 Double Unders

WOD #2: “Lynne”

5 rounds for max reps of:

• Max rep Bench Press, 1x bodyweight

• Max rep Pull-ups

WEDNESDAY, 5/12

WOD #1:

Every 1 min for 21 mins, alternating between:

• Max rep Row Calories, 30 secs

• 10 Box Jumps, 24/20 in

• 10 V-ups

WOD #2:

Superset! 3 x 30 secs

• Parking Lot Farmers Carry

• L-Sit

THURSDAY, 5/13

WOD #1:

Snatch 3x3

WOD #2:

For time:

• 42 Wall Balls, 20/14 lbs

• 21 American KB Swings, 53/35 lbs

• 30 Wall Balls, 20/14 lbs

• 15 American KB Swings, 53/35 lbs

• 18 Wall Balls, 20/14 lbs

• 9 American KB Swings, 53/35 lbs

FRIDAY, 5/14

WOD #1:

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

WOD #2:

For time:

20 Clean & Jerks

(Using 50% of the load from WOD #1)

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Kim Tom competing in various AGOQ workouts.

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

Have a great week!

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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:

• 4 Single Arm Overhead Reverse Lunge (per arm)

• 4 Plank with Arm Raises

• 4 Jump to Target

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

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

Enjoy yourselves this weekend!

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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.

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

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.

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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

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.

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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