Tribute WOD 1/17: MLK, Jr Day Tribute to Stacey Abrams

On Monday, January 17, 2022, we'll be celebrating a Fog City Community Fitness tradition: an MLK, Jr. Day Tribute WOD and Community Giveback to City of Dreams.

Stacey Abrams WOD: January 17, 2022

This WOD is a living tribute to the hard work, persistence, and impact of Stacey Abrams. Stacey Abrams has dedicated her life to supporting grassroots organizers, fighting for people’s right to vote, and equal rights and protection for all under the constitution. Stacey Abrams embodies FCCF’s values: inclusivity, equity, and persistence. She keeps showing up, and inspiring people around her to do the same. 

Community Giveback: Donation to City of Dreams

The best way we think we can give back to the broader community during COVID is $$$. This year, we are again highlighting a great organization that serves youth communities of color in SF that we can lift up and contribute to: City of Dreams

On MLK, Jr. Day, we’ve made classes FREE in hopes to see more of your friendly faces and to maximize our impact within the community: We ask that if you join us in doing the MLK, Jr. Day Tribute WOD at FCCF or at home, then you consider making a financial donation to the City of Dreams (any amount will work). When donating, please list Fog City Community Fitness in the comments section, in addition to your name. Please check with your employer to see if they offer donation matching.

At FCCF, we believe Black Lives Matter and we are excited to continue this tradition! If you have other orgs you’d like us to consider, please let us know.

Lindsey Whitehouse
WOD 1/10-1/15: New 2022 Fog City CF Board Members

We’re excited to kick-off 2022 with new board members. A huge thank you to the members who are transitioning from 2021. We are grateful for all of the time and effort you have put into building-up our community to where it is today. The board is beginning the planning for what’s to come in 2022. Look out for updates and surveys to gather your feedback.

2022 Board Members

  • President: Hillary Terry

  • VP Finance & Facilities: Gordon Whitehouse

  • VP Community Engagement, Comms & Marketing: Lindsay Green-Barber

  • Finance Director: Lisa Guadagnolo

  • Director of Facilities: Darrell Lee (new)

  • Director of Communication & Marketing: Laika Kayani (new)

  • Director of Coaching Development: Kate Fulghum (new)

  • Director of Coaching Operations: Liz Terry

WOD: January 10, 2022

WOD: January 11, 2022

WOD: January 12, 2022

WOD: January 13, 2022

WOD: January 14, 2022

WOD: January 15, 2022

Lindsey Whitehouse
WOD: 1/3-1/8 -- 🎊Happy New Year!🎊

🎊Happy New Year!

✅We’ve brought back the January “Healthy Habits” Challenge. It’s a great tradition by which we commit to healthy habits to kick off the new year and document our successes on paper forms at the gym to keep each other accountable.

It's up to you which healthy habit(s) you choose. Some ideas include:

  • Less/no sugar

  • Less/no booze

  • More water

  • More sleep

  • Nutrition overhaul

Or you can make up your own! Write in your challenge(s), put a sticker on each day you meet your goal, and see how many stickers you can get over the course of the month.

Winners get... a healthy new habit. And lots of stickers 😆Good luck!


Lindsey Whitehouse
WOD: 12/18 "12 Days of CrossFit"

⛄️To cap off our 2021 Holiday WODs, we’ll be doing “1️⃣2️⃣ Days of CrossFit” on Saturday, 12/18 during all class times.

If you enjoyed “Zach’s Sara’s 8 Crazy Nights,” then you’ll LOVE this WOD! It’s the same format but with four additional movements that will work your entire body and get your mentally prepared for whatever late December throws at you. Traveling for hours with screaming children? No problem! Dealing with judgmental relatives? No sweat! Trying to find time and energy to hit up multiple parties? Who cares! After doing “12 Days of Christmas,” you can do anything.

💫

12 Days of CrossFit
For Time, Performed Like The Song*:
1 Run @ 200m
2 Power Snatches @ 135/95 lbs
3 Power Cleans @ 135/95 lbs
4 Handstand Push-ups
5 Kettlebell Swings @ 53/35 lbs
6 Box Jumps @ 30/24 in
7 Chest-to-Bar Pull-ups
8 Wall Balls @ 20/14 lbs to 10/9 ft
9 Double Unders
10 Pistols, alternating
11 Burpees
12 Thrusters @ 135/95 lbs
This workout is completed like the song "The Twelve Days of Christmas." Start with 1, then complete 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 12-11-10-9-8-7-6-5-4-3-2-1.

🎩Hats off to our 2021 Board of Directors!

Thank you for all you did this year to help this amazing community exist and thrive!

left to right: Mike Olasov (coaching development), Liz Terry (coaching operations), Lindsey Whitehouse (communications and community engagement), Gordon Whitehouse (VP, finance and facilities), Hillary Terry (president), Lindsay Green-Barber (VP, Community Engagement, Comms & Marketing), Lisa Guadagnolo (finance), Zach Gerstein (facilities).

Lindsey Whitehouse
WOD: 12/6-12/11

Happy last night of Hanukkah (12/5) to those who celebrate! 🕎

🤞December reminders:

  • 12/6: Board nominations due. ✍️ Fill out the form here (one form per nomination; no limit to the number of nominations any one person can make)

  • 12/10: Deadline to contribute to the ⛄️FCCF Holiday Fundraising Gift Card Drive 💙for Cesar Chávez Elementary School families. Send your monetary donation via Venmo to @Yami-Rosas.

  • 12/14: Board election polls open ✅

  • 12/16: Town Hall (EVERYONE WELCOME!) at Barebottle Brewing Co. on Cortland Ave near Bayshore. We reserved the outdoor patio from 6pm to 9pm. There will be a food truck and we’re asking folks to bring a baked good. 🧁

Lindsey Whitehouse
WOD: Week 11/29-12/4

Hope you had a lovely Thanksgiving 🍗! And Happy Hanukkah! ✡️

We’re welcoming in December this week with a Fight Gone Bad, bench press, and a few for-time workouts. Enjoy!

Lindsey Whitehouse
🦃Thanksgiving Week 11/22-27 (Schedule and more...)🍗

Happy Thanksgiving Week!

This Thanksgiving, we are grateful to all of you, our community. We have made it past a year in business because of the myriad contributions you have made to our facility, communications, programming, and community at large. We hope you take the time this week to reflect on all the ways in which you’ve progressed this year, and remember that you’re a part of something special here. To that end, we hope to see you in the gym this holiday week.

Here’s the modified schedule:

  • Monday-Wednesday: Usual schedule

  • Thanksgiving Day, Thursday 11/25: SATURDAY SCHEDULE but only 2 classes, 8am and 9:15am

  • Friday, 11/26: NO 6am or 6pm.

Lindsey Whitehouse
WOD: Week 11/15-17 -- Did you PR on Saturday?!

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.

Lindsey Whitehouse
WOD: 11/11-13 (+ Saturday Olympic Weightlifting Max Out Day!)

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) 

Lindsey Whitehouse