Workout of the Day
WOD 1/18-1/22: Safety Protocol Updates
Thank you to everyone who donated to the City of Dreams and participated in the MLK, Jr Tribute WOD today. We look forward to honoring this tradition each year.
Also, you may have noticed that there are new members in the gym after our January Onboarding session. Please say hello to our new members and help them navigate the gym. It’s also a good time to remind everyone that our safety protocols were updated on 12/27/2021.
Updated Safety Protocol:
We ask all our members to please follow these guidelines for keeping the community healthy:
Do not come to the gym with any symptoms, of any kind. Whether you think it's allergies, a stuffy nose from all this rain, a headache, or something else, please stay home.
If you live with someone who is ill, please stay home.
Masks required in gym at all time - ON faces, covering mouth & nose.
K/N95 Strongly recommended - there will be some available at the gym by Wednesday 12/29.
K/N95 Required for coaches (and provided by FCCF).
Taking mask off (to even drink water) must happen outside the gym.
Class size temporarily limited to 10 people (no waitlist).
Spread out in classes.
We strongly recommend COVID-19 booster if you’re 6 months post your last dose. (We anticipate SFDPH will change requirements for boosters in the new year.)
If you were in class with an individual that tested positive: Recommend wear a K/N95 and get tested (preferable PCR)
If you test positive, we're very sorry to hear it, and please :
Let us know if were are the gym 5 days previously (info@fogcitycf.com or hill@fogcitycf.com, lgb@fogcitycf.com, and/or gordon@fogcitycf.com).
Follow CDC protocol before returning to the gym
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.
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
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!
WOD: 12/20-25 (Note our Holiday Hours!)
Happy almost Christmas to those who celebrate! 🎄🎅🎁
We have a regular schedule Mon-Thurs this week but will not have classes on Christmas Eve (12/24) or Christmas Day (12/25).
Thanks!
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).
🌟Town Hall/EOY Party: Thursday, 12/16 @ 6pm + WOD: Week 12/13-18
🤞Don’t forget: The Town Hall/End of Year Party is THIS Thursday, 12/16 at 6pm at Barebottle Brewing Co. on Cortland Ave. in Bernal Heights.
👉We rented the space outside. EVERYONE is welcome!👈
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. 🧁
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!
🦃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.
☃️Oh, the WOD inside is frightful...HOLIDAY SWAG & WOD: 11/17-20
🌟Holiday swag is HERE! ☃️
We’ve got tees, we’ve got tanks, we’ve got sweatshirts AND we have kids’ tees also!
Check it out and place your order HERE by 21 November! 🌨
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.