It’s finally here!

We’re so excited to host a special Sweaty Saturday OUTWOD this weekend in partnership with The Out Foundation (TOF) - Bay Area Chapter. Check out the workout below!

After please join us for our Summer/Pride Party from 12pm to 4pm. We’ll have a bouncy house, delicious food and drink, arts ‘n’ crafts, and a RAFFLE for a bunch of cool items (dinner! haircuts! wine!) that benefits the SF LGBT Center and TOF Bay Area.

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“Sweat with Pride” Pride OUTWOD, 6/26

With a partner, every minute on the minute for 7 rounds:

• Minute 1: One partner hangs from the pull up bar while one partner performs as many reps as possible of:Russian Kettlebell Swings, pick load

• Minute 2: One partner holds a plank while one partner performs as many reps as possible of:Wall Balls, pick load

• Minute 3: AMRAP 10ft Medicine Ball Bear Crawl

• Minute 4: Rest

Happy Summer, y’all! Don’t forget about the SUMMER/PRIDE Party this Saturday, 6/26, 12pm-4pm!

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Third week of our squat cycle. You ready?

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MONDAY, 6/14

WOD #1:

Back Squat 2x1, 1x1+ RPE 7-8

WOD #2:

Linchpin Test 4

2 rounds for time of:

• 18/12 Row Calories

• 15 Thrusters, 95/65 lbs

• 12 Chest-to-bar Pull-ups

TUESDAY, 6/15

WOD #1: For time:

16-14-12-10-8 reps of:

• Hang Power Clean, 115/75 lbs

• Hand Release Push-up

• Knees-to-elbow

• Shuttle Run, 200 m (4x 50 m)

WOD #2:

2 rounds for quality:

• L-Hang, 30 secs

• Plank Hold, 1 min

WEDNESDAY, 6/16

WOD #1:

2 - 4 sets of:

• 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch

WOD #2:

• Overhead Squat 5-3-1

THURSDAY, 6/17

WOD #1:

Deadlift2x1, 1x1+RPE 7-8

WOD #2:

2 rounds for time or for quality:

• Row 500m

• 12 DB Front Rack Walking Lunge, 50/35 lbs (total reps)

• 24 Abmat Sit-ups

FRIDAY 6/18 (Happy birthday, Lindsey & Paul McCartney!)

WOD #1:

Strict Press2x3, 1x3+Push Press2x3

WOD #2:

Every 1 min for 15 mins, alternating between:

• 50 Double Unders

• 20 Push Press, 75/55 lbs

• Max rep Row Calories, 30 secs

Ready to get your dumbbell on?

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SATURDAY: 6/12:

With a partner, split reps as needed:

Complete as many rounds as possible in 25 mins of:

• 100 Double Unders

• 25 Dumbbell Power Snatches, 50/35 lbs

• 25 Dumbbell Power Cleans, 50/35 lbs

• 25 Dumbbell Push Press, 50/35 lbs

• Dumbbell Farmers Carry, 50/35 lbs, 2x50 m

Strength cycle continues this week with squatting on Tuesday, pressing on Wednesday, and deadlifting on Friday. Cheers!

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MONDAY, 6/7:

WOD #1: Power Clean & Jerk3-3-3

WOD #2: “Grettel”

10 rounds for time of:

• 3 Clean & Jerks, 135/95 lbs

• 3 Burpees Over Bar

TUESDAY, 6/8:

WOD #1:

1 round, for quality, approx. 1 min each, rest as needed:

• Banded Marches

• Calf Raises, pick height/load

• Heel Elevated Squat, pick height/load

• Cossack Squat, pick load

• Pull-up Bar Hang

Then...

• Back Squat 2x3, 1x3+

WOD #2:

2 rounds for quality:

• 6 Goblet Bulgarian Split Squat, per side, pick load

• Max Effort Chin Over Bar Hold

WEDNESDAY, 6/9:

WOD #1:

• Strict Press 2x5, 1x5+

WOD #2:

Every 1:30 for 5 rounds:

• 25 Double Unders

• Sprint 50m

WOD #3: “J.T. ish”

15-12-9 reps, for time of:

• Handstand Push-up

• Ring Dip

• Push-up

THURSDAY, 6/10:

WOD #1:

3 rounds for time of:

• 15/10 Row Calories

• 10 Dumbbell Squats, 50/35 lbs

• 5 Bar Muscle-ups

Rest 5 mins, then...

WOD #2:

3 rounds for time of:

• 12/9 Row Calories

• 6 Dumbbell Squats, 50/35 lbs

• 2 Strict Bar Muscle-ups or Rope Climbs

FRIDAY, 6/11:

WOD #1:

1 round, for quality, approx. 1 min each, rest as needed:

• Goblet Good Morning, pick load

• Laying Leg Lifts

• Star Plank

• SLDL

• Scap Pull-ups

Then...

• Deadlift 2x3, 1x3+

WOD #2:

5 rounds for time of:

• 15 Burpees to a Target

• 10 Pull-ups

Ready to lift heavy?

Now that we’ve gotten through “Murph”—arguably the pinnacle of bodyweight WODs—we are starting a strength cycle.

Over the next couple of months, we’ll be doing a modified 5/3/1 rep scheme each week for squats. We will post on the blog in advance which day we’re programming strength cycle work so you can adjust your schedule as needed. This week we'll be squatting on Thursday. If you can’t make it in on those days, we encourage you to make it up at Open Gym.

Some keys to a successful strength cycle are logging your weights in Beyond the Whiteboard (AKA BTWB — let us know if you don’t have access!) to track progress and listening to your body. There may be days that you’re not feeling it and the weight feels heavier than it’s supposed to. It’s important to listen to that, take the weight down, and come back for the next time.

Overall, have fun and enjoy lifting some heavy weights again!

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MONDAY, 5/31 was “Murph”

TUESDAY, 6/1

WOD #1:

3 rounds for quality of:

• 5 Pause Deadlifts

• 3 Max Vertical Leaps

• 1 Parking Lot Farmer's Carry

WOD #2:

3 rounds for time of:

• 25 Deadlifts, 35% 1RM

• 75 Double Unders

• 25 Sit-ups

WEDNESDAY, 6/2

WOD #1:

• Shoulder Press, RPE 7, 4x1, 1x1+, max reps on the last 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:

• Row 1000m TT

  OR

• 3 mins Max Calories

THURSDAY, 6/3

WOD #1: Back Squat, RPE 72x5, 1x5+max reps on the last set

WOD #2:

Every 5 mins for 3 rounds:

• 50ft Dumbbell Overhead Walking Lunge, 50/35 lbs

• Run, 400m

FRIDAY, 5/4

WOD #1:

For quality:

• 20/15 Row Calories

• 15 Toes-to-bars20 Wall Balls, 20/14 lbs

• 15 Power Cleans, 135/95 lbs

• 10 Ring Muscle-ups

WOD #2: “CrossFit Games Open 14.4”

Complete as many rounds as possible in 14 mins of:

• 60 Row Calories

• 50 Toes-to-bars

• 40 Wall Balls, 20/14 lbs, 10/9 ft

• 30 Cleans, 135/95 lbs

• 20 Muscle-ups

SWEATY SATURDAY, 6/5:

With a partner, for time:

• 30 synchro deadlifts

• 30 synchro bar-facing burpees

• 400-m run

• 20 synchro deadlifts

• 20 synchro bar-facing burpees

• 400-m run

• 10 synchro deadlifts

• 10 synchro bar-facing burpees

• 400-m run

  Rest 5 min.

• 10 synchro thrusters

• 10 synchro pull-ups

• 400-m run

• 20 synchro thrusters

• 20 synchro pull-ups

• 400-m run

• 30 synchro thrusters

• 30 synchro pull-ups

• 400-m run

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.