Hi everyone! We hope you’re all doing well and are looking forward to the long weekend. We have some fun events on tap at FCCF, starting with the CrossFit Total on Saturday, “The Seven” on Labor Day Monday, and the September Bingo challenge.
Check it out below!
Saturday 9/4 - CrossFit Total
You get 3 attempts each at the Squat, Strict Press, and Deadlift. Your score is the sum of your best lifts. (More detail on the history and guidance for this WOD here.)
This will be a different workout then we typically do for Saturdays, but we’ll still partner up, help load weights, and cheer for each other as we close out our 12-week strength cycle and go for max lifts!
Expect classes to run close to 1hr and 15 mins as we need more time to fit in max efforts on the 3 lifts
If you’re missing that cardio stimulus, throw in a run/row over the weekend and come back on Monday for a tough hero WOD (see below)
Some general guidance to optimize your performance:
Treat it like big game/test day - Eat, sleep, & hydrate well the night before/day of
Check your recent 1 rep results for these lifts (if you don’t know, no problem, we’ll treat it as a heavy single for the day)
Stretch/Mobilize before you get to class
Take adequate rest between max efforts (2-3 mins)
Have a snack and eat between movements
Don’t be afraid to fail! As long as form is good, going to failure can help us understand our true max. (We’ll go over how to fail safely and coaches will keep a close eye on movements and stop people if things start to get sketchy)
Monday, 9/6 - Labor Day Hero WOD: “The Seven”
This workout honors seven CIA officers who were killed by a suicide bomber who had posed as a potential informant reporting on Al-Qaeda at a remote base in southeastern Afghanistan on December 30, 2009.
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters (135/95 lbs)
7 Knees to Elbows
7 Deadlifts (245/175 lbs)
7 Burpees
7 Kettlebell Swings (70/53 lbs)
7 Pull-ups
September FCCF Bingo Challenge!
We’re running another healthy habits challenge this month, this time in Bingo format!
Pick up/Print your Bingo cards at the gym and fill out over the course of the month to earn prizes (mark 5 across/down/diagonal or blackout!)
Keep it at the gym on the back of the scores whiteboard if you need help with accountability!
Great news: we’re bringing back 7am classes starting Wednesday, September 1st!
Also, stay tuned for info on our Labor Day WOD.
We at Fog City Community Fitness take community health very seriously.
You must show proof of vaccination in order to work out. (We are also currently requiring masks.) If you haven’t yet, send your proof of vaccination to info@fogcitycf.com ASAP.
Your proof of vaccination is now required to work out at the gym. Please send it to info@fogcitycf.com by 8/20.
Quick reminder that we’re now requiring masks for all classes. Let’s stay safe together!
It’s August!
The last week in July. Let’s get after it!
SWEATY SATURDAY, 7/31
With a partner:
As many rounds as possible in 30 mins of:
40 Wall Balls
30 Toes-to-bar
20 Dumbbell Thrusters
10 Bar Muscle-ups
FRIDAY, 7/30
WOD #1:
Sotts Press 4-4-4
Hang Muscle Snatch + 2 Overhead Squat 1-1-1
WOD #2:
Every 1 min for 30 mins: 1 Hang Squat Snatch*, pick load
*3 sec pause at the bottom
THURSDAY, 7/29
WOD #1: Squat 2x3, 1x3+
WOD #2:
As many rounds as possible in 8 minutes of:
8 Burpee Box Jump
16 Goblet Walking Lunge 50/35 lbs
WEDNESDAY, 7/28
For time:
Run, 800 m
100 Sit-ups
50 Pull-ups
Run, 800 m
50 Sit-ups
25 Pull-ups
Run, 800 m
TUESDAY, 7/27
WOD #1: Deadlift 2x3, 1x3+
WOD #2:
For time:
100 Double Unders
Handstand Walk, 50 ft
80 Double Unders
Handstand Walk, 40 ft
60 Double Unders
Handstand Walk, 30 ft
40 Double Unders
Handstand Walk, 20 ft
20 Double Unders
Handstand Walk, 10 ft
MONDAY, 7/26
WOD #1:
Superset:
Strict Press 2x5, 1x5+
Medicine Ball Clean3x1015 mins
WOD #2:
“Elizabeth”
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
Squat Clean
Enjoy your week!
Wasn’t it just the Fourth?? July is flying by!
This week you’ll see squats and deadlifts as well as some well-known WODs. Plus, it’s Week 8 of our pressing cycle so don’t miss Friday!
Hope you had a Happy Fourth of July, everyone!🎆
We’re taking Monday, July 5th off for a much-needed rest day. See you on the 6th!
SATURDAY, 7/10
WOD #1: On a running 30:00 clock:
With a partner, waterfall start: 9-6-3 reps, for time of:
WOD #2:
3-6-9 reps, for time of:
Squat Clean Thruster, 115/75 lbs
Burpee Box Jump Over, 24/20 in
WOD #3:
In any remaining time establish a heavy set of:
3 Power Cleans + 3 Thrusters
FRIDAY, 7/9
WOD #1:
1 Snatch Balance + 4 Sotts Press 1-1-1-1
Power Snatch 3-3-3-3
WOD #2: Back Squat 2x1, 1x1+
THURSDAY, 7/8
WOD #1:
20 rounds of:
Max rep Row Calories, 20 secs
Rest 40 secs
WOD #2:
As many rounds as possible in 8 mins of:
40 Double Unders
5 Toes-to-bar
WEDNESDAY, 7/7
WOD #1:
For time:
Run, 1.5 mi
40 Push Press, 95/65 lbs
35-50 Row Calories
30 Push Press, 95/65 lbs
WOD #2: Optional
3 sets for max time:
Pull-up Bar Hang
TUESDAY, 7/6
WOD #1:
Strict Press: 2x5, 1x5+
Same weight across all sets. As many reps as possible on the last set.
WOD #2:
Deadlift: 2x1, 1x1+
Same weight across all sets. As many reps as possible on the last set.
MONDAY, 7/5
CLOSED — Happy Fourth of July!
THANK YOU!
Thank you to everyone who came out, helped out, had fun, and contributed to our successful Summer☀️/Pride 🏳️🌈events on Saturday, 6/26! We raised over $2k for the SF LGBT Center and The Out Foundation-Bay Area and we hosted 50 athletes.
Then we threw an awesome party where we got to see some of our wonderful community members for the first time in over a year, eat delicious food (including Darrell’s brisket), surprise prez Hillary with a birthday 🎂(thx, Liz!), have a meta moment with Bret and his tanks, AND had the cutest little clean-up crew.
It felt amazing to be back with our community, celebrating each other. THANK YOU!
SWEATY SATURDAY, 7/3
“HOTSHOTS 19”
On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
FRIDAY, 7/2
WOD #1:
Deadlift 3-3-3+
WOD #2:
4 rounds for quality of:
6 Rear Foot Elevated Split Squats
Handstand Hold, 1 min
6 reps per side.
THURSDAY, 7/1
WOD #1:
For time (26” time cap)
Row, 3000 m
30 Front Squats, 1x bodyweight
30 Chest-to-bar Pull-ups
WOD #2:
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
WEDNESDAY, 6/30
WOD #1:
3 rounds for quality of:
5 L Arm Turkish Get-ups, pick load
5 R Arm Turkish Get-ups
5 Straight Leg Toes-To-Bars
WOD #2:
5 rounds, 30 secs per station, for max reps of:
Alternating Kettlebell Snatch, pick load
Rest 30 secs
Burpee
Rest 30 secs
Toes-to-bar
Rest 30 secs
WOD #3:
Each for time:
Farmer Carry: 3x 80 ft
TUESDAY, 6/29:
WOD #1:
Back Squat 3-3-3+
WOD #2:
4-5 rounds, each for time:
3 Box Jumps, 30in
Run 200m
MONDAY, 6/28:
WOD #1: “DT”
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs~ 60% 1RM12 min CAP (8:25 - 11:48)
WOD #2:
3 rounds, for quality:
5 Handstand Descents OR Tempo Dumbbell Seated Press, RPE 6-7 (1-1-4-1 secs.)
Side Plank, 30-60 secs (per side)