Remember when we did the CrossFit Open workouts way back in March? That was actually the start of the CrossFit competitive season. And after the Open, Quarterfinals, and Semifinals, this week it all culminates in the CrossFit Games. The massive event runs Wednesday-Sunday and will crown a male and female winner, as well as champs in the team, teens, adaptive, and masters categories. 

So if you want to watch some amazing athletes this week, check out games.crossfit.com where all the events will be live-streamed. (And keep an eye out for our own superfan, Jen Clarke, who will be sitting 4 rows back from the finish, sporting her Fog City gear!)

CrossFit put together this promo video that talks about the difference between the Games and what we do in our gym everyday. Check it out: https://www.youtube.com/watch?v=_5bi2OmGqSw

As a huge sports fan, I love watching the competition, which gets pretty fierce as the weekend goes along.  And as someone who does CrossFit for my health and sanity, I find it motivating to see what the athletes can accomplish and get some extra special inspiration from the Masters, which go all the way up to the 65+ category! There’s a lot to see, so check it out this week!

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WOD of the Week:

Happy last week of July! We hope you’re enjoying our classic San Francisco winter weather. This is our last week of hero WODs, so come on in and finish the month strong!

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WODs for the Week:

If you’ve been a member of Fog City for a while, you know how particular we can get about handling of equipment. While we may sound like curmudgeons, we promise there are good reasons to handle equipment with love and care. We have made a significant investment in purchasing brand new equipment for our members and we want to make sure the equipment will last us a while. When equipment is damaged, not only is it expensive to replace, but it’s a huge inconvenience to the rest of the members who won’t have access to equipment during a workout. So, we thought it would be good to remind everyone of our equipment etiquette and gym etiquettes to keep us all on the same page:

Equipment Etiquettes:

• NEVER drop an empty barbells [Good video on loading & unloading a barbell: https://www.youtube.com/watch?v=C-cwyf2K_LU]

• NEVER drop dumbbells (at least not from above the knee)

• NEVER drop kettlebells

• Load heavier plates on the inside of your barbell and use fewer plates as possible

• Use clips to keep plates secure

• Don’t just drop the bar after a heavy lift — control the bar all the way down

Gym Etiquettes:

• Be on time — even showing up 2-3 minutes late can cause disruption for the coach and the rest of the class

• Wipe down equipment, rig, and floors after you’ve worked out

• Help clean up — if you see a band, j-hooks, or any equipment sitting out, help put it away

• Don’t walk in front of someone during a lift

• Don’t write on the walls with chalk

• Cheer each other on during workouts

• Hit a PR? Take a swing on the PR Gong!

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WOD for the Week:

We promise to be back on our blog game very soon! In the mean time, wishing you all a great week ahead!

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WOD for the Week:

Happy 4th of July to everyone! We have a hero WOD set for you all and some other fun ones this week. Looking forward to seeing everyone in the gym.

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WOD for the Week:

Hope everyone had a great Pride weekend! Keeping our blogs light the next couple of weeks as many of us on the board are off on travels. Hope to see you all in the gym!

As a reminder, July 4th WOD will be a holiday schedule. Please check out MindBody for the updated times.

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WOD for the Week:

Hope everyone had a great Father’s Day and Juneteenth celebration this weekend. Exciting win for the Warriors this week! Who’s headed to the Warrior’s celebration parade downtown? Would love to see your pictures!

As a reminder, we have New Member On-Boarding this weekend! Please tell your friends and family to join in and get in on the fitness we all love.

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WOD for the Week:

Hope you all are marking your calendars to watch the Golden State Warriors crush the Celtics this week in Games 5, 6, and 7. Any predictions on who’s taking home the championship trophy? The right answer is the Golden State Warriors. Show your pride this week by rocking your Warriors gear!

Game 5: Monday, June 13th at 6 pm (home game)

Game 6: Thursday, June 16th at 6 pm (away game)

Game 7: Sunday, June 19th at 5 pm (home game)

Also, don’t forget, Father’s Day is this Sunday! Wishing all of the fathers in this group a Happy Father’s Day!

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WOD for the Week:

What a fun weekend, kicking off Pride Month at Fog City Community Fitness with the OutWOD and the Pride Party! Thank you to everyone who showed up for the workout, donated items to our auction, and helped us celebrate and raise money for The Out Foundation, Bay Area Chapter. A huge thank you to all of you for purchasing raffle tickets and participating in the silent auction. Congratulations to everyone who won some amazing prizes! We have tallied up the total raised — between the raffle, silent auction, and sign-ups for the WOD, we have raised $3494, exceeding our goal of $2,000!

All of the proceeds will benefit LGBTQ+ athletes in the Bay Area to access safe and inclusive fitness spaces. We feel very fortunate to be able to support The Out Foundation Bay Area and hope to continue supporting them in the future.

Have a great week ahead!

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WOD for the Week:

HAPPY MEMORIAL DAY:

Happy Memorial Day to all of the men and women who have lost their lives to protect us. Today, we honor all of the soldiers, sailors, airmen, airwomen, and marines who did not return home in fight for our freedom. We continue the FCCF tradition by completing the Murph at 8 am and 9:15 am on Monday, May 30th. Please join us for the HERO WOD to honor our men and women in service.

HAPPY PRIDE MONTH:

Happy almost Pride Month, starting on June 1st. We are so excited for this month. We have our annual OutWOD & Pride Party scheduled for June 4th. Please register for the OutWOD workout and join for the Pride Party the same day. We have some great prizes and party happenings planned! See information below.

🏳️‍🌈 OutWOD & Pride Party Information: 🏳️‍🌈

Our OutWOD (8,9,10 am heats) and Pride Party (12-4 pm) are scheduled for Saturday, June 4th! A few action items for all of you 📣:

1. Register for the OutWOD through the Out Foundation site. The $30 registration fee will go directly to our fundraising effort to support Bay Area LGBTQ+ athletes: Link Here.

2. Sign-up to bring some nom noms or drinks to share with everyone. Sign-up form here

3. Donate and/or bid on auction items to help us raise money for the Bay Area Out Foundation. If you are not able to make it to the event and want to participate in the auction, please contact laika.kayani@gmail.com.

👀 A sneak peak of the items you can bid on:

1. Æ0N COFFEE — 4-12 oz bags of coffee + 2 mugs (worth $140+) — donation from our very own member and coach, David Cho

2. The CoffeeShop — bags of coffee, totes, and gift cards (worth $210+)

3. Poundstone Wines - 2 cases of Pinot Noir and Chardonnay (worth $1,000+) — donation from our very own member and owner, Melody Meckfessel

4. Rutherford Hill Winery - Private Cave Tasting and Tour for 4 (worth $340)

5. Fog City Class Pass + T-Shirt - 6-pack classes plus a Fog City OG t-shirt (worth $190)

6. Many, many more amazing items will be available

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WOD of the Week:

Some Thoughts from President Hill —

Why is supporting the FCCF OUTWOD event with Out Bay Area and The Out Foundation important?  

At FCCF, fitness is inclusive and we welcome people of any race, background, ethnicity, orientation, gender, and religion.

As a member of the LGBTQ+ community, I can say firsthand that having access to inclusive sports and fitness was life-changing and helped shape who I am today. Even in the sanctuary of the inclusive Bay Area, I at times have had to be selective of when it has been ok to share my authentic self and am grateful that Fog City and Arena Ready before were always a place that I could do that without question. Having that acceptance and community support has helped me build confidence to live authentically in all parts of my life and for that, I want to provide it back to others.  

Unfortunately, there are still individuals struggling with acceptance and safety living as LQBTQ+ people. Many flock to the Bay Area to find sanctuary and community and also struggle with the realities of living in one of, if not the, most expensive cities in the country.  The trans community especially has suffered increased violence, laws to remove protections, and limits on access to healthcare in recent years. 

With this fundraiser, we hope to support LGBTQ+ athletes’ access to inclusive fitness and help them on their journeys of living their authentic selves.  Last year we raised >$2,000 in support of LGBTQ+ fitness scholarships and we’re aiming for more this year!

So please join me on June 4th for our 2nd Annual OUTWOD 🏳️‍🌈 by registering at the link here!  Heats will be at 8am, 9am & 10am with a party at FCCF to celebrate after. We have a great line-up of activities for kids and adults and fundraiser with auction & raffle items.

👀 A sneak peak of the items you can bid on:

1. Æ0N COFFEE — 4-12 oz bags of coffee + 2 mugs (worth $140+) — donation from our very own member and coach, David Cho

2. The CoffeeShop — bags of coffee, totes, and gift cards (worth $210+)

3. Poundstone Wines - 2 cases of Pinot Noir and Chardonnay (worth $1,000+) — donation from our very own member and owner, Melody Meckfessel

4. Rutherford Hill Winery - Private Cave Tasting and Tour for 4 (worth $340)

5. Fog City Class Pass + T-Shirt - 6-pack classes plus a Fog City OG t-shirt (worth $190)

6. Many, many more amazing items will be available

🥒🧀🍣This is a potluck style event, so please bring some yummies to share with your friends! Here’s a link to the sign-up form.

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WOD of the Week:

Memorial Day is right around the corner and we can’t wait to do the traditional Hero WOD called the Murph. The Murph WOD is a traditional CrossFit workout, which was created in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. The workout was first created August 18, 2005 and soon became a tradition to perform on Memorial Day.

Murph WOD:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

The workout is traditionally performed with a weighted vest, which is referred to as “body armor”. CrossFitters all around the world perform this workout to pay tribute to the fallen Lieutenant and to slog through a physically and mentally tough workout.

On May 30th, Fog City will continue the tradition and program Murph for our community members to perform. We will have a modified schedule on this date. Please check on MindBody for times to sign-up. If you've performed this workout before, it’s a great way to see how your performance has improved!

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🏳️‍🌈 OutWOD & Pride Party Information: 🏳️‍🌈

Our OutWOD and Pride Party are scheduled for Saturday, June 4th! A few action items for all of you 📣::

1. Register for the OutWOD through the Out Foundation site. The $30 registration fee will go directly to our fundraising effort to support Bay Area LGBTQ+ athletes: Link Here.

2. Order your Pride shirts/swag for the whole family! Link Here.

3. Sign-up to bring some nom noms or drinks to share with everyone. Sign-up form here

4. Donate items to the raffle, which will take place during the Pride party. We are looking for gift cards, wine bottles, merch, vacation home, or anything else that can be raffled off to raise money for The Out Foundation. Please email laika.kayani@gmail.com if you have items to you can donate.

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WOD of the Week: