We're on to a new week and a new cycle after testing some Oly maxes Saturday and seeing some PRs! In this cycle we're testing some new programming that will include some different warm-ups and accessory work (ie. banded work in today's part B), and continue Olympic weightlifting technique work. Our core WODs will continue to be a combination of what we know and love with strength + conditioning in a variety of formats. As always if you have any feedback or questions, let us know!

OTHER NEWS:

• ☝️DexaScan on Wednesday, 11/17, 4-8pm! (All spots are full.)

• 🦃Stay tuned for more re: Thanksgiving Week hours.

Get excited! We will be maxing out the Snatch and Clean & Jerk on Saturday. This will not be competition-style like we did in April with only 3 attempts. Instead, you’ll have 20 minutes per movement to build to a max single. (There’s also an opportunity to go heavy tomorrow with a partner if you can’t make it over the weekend—see below.)

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 Olympic lifting cycle and go for max lifts!

Expect classes to run at least the full hour and maybe a bit over as we need more time to fit in max efforts on the 2 lifts. 

If you’re missing that cardio stimulus, throw in a run/row over the weekend and we'll be back at it next week. 

Some general guidance to optimize your performance:

• Prep for the day. Eat well and get some good sleep the night before

• Visualize your successful lifts. 

• Check your recent results for these lifts so you have a sense of what to aim for. (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)

• 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) 

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Thanks to everyone who came out to the FCCF Fall Picnic today! We had gorgeous weather, delicious food, a bouncy castle, and all of you great folks.

👉Dexa Scan body scan is happening on 11/17! If you haven’t signed up yet, there are TWO spots left (as of Wednesday at 12pm). Sign up here.

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🍂Happy November!

Our Community Potluck Picnic is THIS Sunday, Nov 7th 11am-3pm at Precita Park. RSVP here.

Also, Daylight Savings happens this weekend — don’t forget to FALL back an hour!

SAVE THE DATE for upcoming FCCF events:

Sunday, November 7, 11am-3pm @ Precita Park: 🎃🍂Fog City Fall Potluck Picnic! 🥑🥐

• RSVP here: https://www.paperlesspost.com/go/zX5MzXzUb4DjvBIkjoJV

November 17, 4pm-8pm: Dexa Scan 💪 is back!

• The body scanning mobile that provides a full body composition analysis will be back in our parking lot. It costs $40, open to the public, and we have limited spots. Sign up here! https://www.bodyspec.com/scan-me/fog_city_community_fitness/2021-11-17?st.hold=30778afc7fd76ba49e964fed5410961d

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SAVE THE DATE:

FCCF Community Picnic on Sunday, Nov. 7 from 11am-3pm at Precita Park!

BYO blanket, food, drinks. FCCF will provide some snacks and possibly some entertainment.

Hope to see you there!

Stay tuned for more info on changing mask mandates in SF…and enjoy the week!

It’s officially October! Stay tuned for more info about upcoming events such as a community picnic and pre-Thanksgiving body scanning (AKA Turkeyscan AKA Pre-Holiday Baseline). PLUS, we are launching a newsletter!

This week promises to be fun, so lace up your lifters and get at it!

This past Saturday, 9/25, we welcomed Brandon Chien to coach a 2.5-hour Olympic weightlifting workshop for our community. It was fantastic! We learned techniques to help improve our snatch, clean, and split jerk movements, and generally build our confidence.

We hope to bring more workshops like this to the FCCF community. Stay tuned!

This week, we will be able to put those skills to the test as well as face a few challenges and linchpin tests. Bring it ON!

Brandon Chien (bottom row, second from right in blue shirt) with the FCCF community attendees after the Olympic Weightlifting Workshop on 9/25/21.

Appreciate everyone’s understanding and assistance this week during our plumbing adventure. Everything is back to normal now, and we look forward to seeing you at FCCF this week!

Thanks to everyone who came out to the gym or did a 9/11 Remembrance WOD from home.

Looking forward to another great week of sweating and skill!

This year marks the 20th anniversary of the 9/11 terrorist attacks. The memory of the innocent lives lost, from civilians and firefighters to EMT/paramedics and law enforcement officers, will not ever be forgotten.

Today we honor them through a special workout called “All Remembered 9/11,” in which the rep scheme honor the people who perished.

“All Remembered 9/11”

This workout is dedicated to all the lives that were lost from the US terrorist attacks on September 11, 2001.

For Time (with a Partner):

• 749 meter Row

• 100 Deadlifts (135/95 lb.)

• 749 meter Row

• 100 Power Cleans (95/65 lb.)

• 749 meter Row

• 100 Ground-to-Overheads (65/45 lb.)

• 750 meter Row

• 60 Double-Unders

• 43 Burpees

• 8 Squat Clean Thrusters (135/95 lb.)

– 2,997 meters Row in total for the 2,997 Civilians
– 343 reps from the Barbell movements and Burpees for the 343 Firefighters
– 60 Double-Unders for 60 Law Enforcement Officers
– 8 Squat Clean Thrusters for the 8 EMT/Paramedics