Don’t forget to RSVP for our Holiday Party at Barebottle on 12/10 from 4-8 pm! Excited to see everyone for refreshment and merriments and to share a recap of the year. RSVP Here!
WOD for the Week:
Hope everyone had a great Thanksgiving break. Thanksgiving is always a great segue into the holiday season. The Christmas trees are going up, homes are lit-up with beautiful lights, and the playlist starts to change to more holiday themed melodies. Who is listening to Mariah Carey on repeat this year? Well, we’re very excited for the holidays and look forward to celebrating with you all on December 10th. Don’t forget to RSVP!
HOLIDAY PARTY:
FCCF Holiday Party & Town Hall, December 10th, 4-8pm at Barebottle. Potluck dessert and families welcome! (We have the patio reserved.) RSVP here.
WOD for the Week:
Happy Thanksgiving Week to all! We are thankful that you are all a part of the Fog City Community and hope you have a safe and restful holiday. We will be doing our traditional Thanksgiving WOD Thursday and running a reduced schedule this week as follows:
Monday and Tuesday: Regular schedule, get your squats in!
Wednesday: 6:30pm Foundations cancelled
Thanksgiving Thursday: Holiday schedule 8 & 9:15AM for Lumberjack 20
Friday: reduced schedule of 7AM, noon, and 4PM (6AM and 5:15PM cancelled)
Saturday: 8 & 9:15AM
HOLIDAY SWAG:
Order t-shirts, hats, and zipper hoodies for the holidays! Get your orders in b y 11/23/2022:
Tshirts, muscle tanks, tanks, long sleeve Ts, and kids Ts here
Zipper hoodies here (please ignore the "EXAMPLE" text - it will say "COACH" on the right chest for coaches)
HOLIDAY PARTY:
FCCF Holiday Party & Town Hall, December 10th, 4-8pm at Barebottle. Potluck dessert and families welcome! (We have the patio reserved.) RSVP here.
WOD for the Week:
Save the date for our end of the year holiday party. Details below:
WHEN: Saturday, December 10, 2022
WHERE: Barebottle Brewing Company, 1525 Cortland Ave, San Francisco, CA 94110
TIME: 4-8 PM
DETAILS: Join us to celebrate the holidays with the Board and the our amazing members. Bring the family and join us for drinks and bites!
WOD for the Week:
Have you dropped in for a Barbell Club class yet? Feedback is in and members who have tried it are really enjoying the new addition to the schedule. We’re excited that our second month is off to a good start. A new month of cycling kicked-off on November 1st.
This cycle, we'll be doing quite a bit of overhead position work! The goal is to improve overhead stability and strength for a better snatch and jerk. This block will also include position work for snatches and cleans and drills/complexes to improve efficiency with the lifts. Of course, we'll be squatting and pulling and have lots of fun accessories to test and improve your athleticism.
If you’re still on the fence about signing up for a full month, drop-ins are more than welcome and every annual member gets 3-classes free a year!
Have a wonderful week ahead!
WOD for the Week:
Countdown to the new year:
1 day until Halloween
25 days until Thanksgiving
55 days until Christmas
62 days until New Years
While we’re counting down for the new year, we’re feverishly planning some great programming and events for the remainder of the year. Some fun things ahead:
Barbell Club kicks off a new Programming Cycle this month. Don’t miss it!
Holiday Party planning has kicked-off — keep an eye out for a save the date
Swag (t-shirts, sweatshirts, etc) are being planned for — keep an eye out for more information on how to order.
WOD of the Week:
Happy almost Halloween! 🎃 👻
Can’t believe this week is the official last week of October. What a month it has been so far — class attendance has been growing everyday, the new space has been a saving grace for overflows, and Barbell Club has been well received. A few reminders to share this week:
Membership renewals: If you haven’t already, don’t forget to renew your memberships! Reach out to us about any questions.
Barbell Club: New programming for Barbell Club begins in November. If you haven’t checked out a class yet, feel free to drop in! It’s a great program to work on Olympic movements and strength training.
Open Gym: Don’t forget about our Coached and Uncoached Open Gym hours. This is a great time to catch up on a WOD or work on advancing certain movements.
Hope you all have a great week ahead!
WOD of the Week:
Member Journey Series
Every member that walks through the doors of Fog City CF has a story as to why they are there. They are looking to get fitter, stronger, or just maintain. They maybe there to challenge themselves and train for their next big fitness event. There are members who are powering through some life moments and leaning hard on our community to get them through the micro-moments. We wanted to share a story about a member, Nevada Lane. Nevada has been a long time member of our community. Last year, she was diagnosed with breast cancer and at the same time going through menopause. We wanted to share Nevada’s story about how she’s approaching CrossFit differently these days. Thank you to Nevada for sharing her story with us.
Nevada’s Fitness Journey
I was introduced to CrossFit 8 years ago by coach Alyssa, who’d been a triathlon training buddy of mine a long time ago. I had no idea what I was getting into! I’d barely touched a barbell, had no idea what a jerk was, let alone a snatch, and was terrified of doing anything upside down for a long time.
About 3 months in, I realized I was having fun. Like really having fun in a way I hadn’t since my triathlon days a decade before. The combination of community, physical challenge, and feeling like I was always learning something new was addictive. I was hooked, and slowly went from coming to workouts twice a week to coming 6 days a week. It was the era of lots of PRs and Rx WODs!
There were injuries on the way - bicep tendonitis, tennis elbow, pulled adductor, foot stuff, neck stuff, but it would generally resolve itself with rest. My focus for the first 5 years or so was performance and being lean (I got a little obsessed with counting macros and ate a lot of weird stuff to get down to 15% body fat. Do not recommend).
When Covid hit, I started working out on my driveway with the few dumbbells we had at home. Coach Alex’s Zoom workouts were a lifeline to mental health … and maintaining some semblance of fitness. When the masked workouts started up at McLaren Park I was so happy to see everyone and so grateful to Hill, Liz, Gordon, Lindsay and the rest of the team for keeping the community going.
In 2021 I was diagnosed with super early stage breast cancer and went through multiple biopsies, two surgeries, and a month of radiation (no chemo, thank heavens). Coach Amy was my radiation technician at UCSF, and it was a total blessing to have a friendly face at the hospital every day when my spirits were pretty low.
Many days during treatment I came to the gym and got on the bike because I couldn’t use my upper body, or skipped it and walked instead because I was tired or it felt depressing to not be able to do the workout. A couple times I came in, felt emotionally overwhelmed, left without working out and had a good cry. I didn’t know it at the time, but I was also in the midst of menopause, so let’s just say it was an emotional year ;)
After 8 years of CrossFit, cancer and menopause, my focus now is much less on PRs and how I look in a tank top, and much more about staying strong and healthy. I still love the community and still love trying to get better at movements … and I still can’t do fuc*ing double-unders!!
What to Expect with Upcoming Programming
We’re starting a new cycle of programming this week! Here’s some of the things you will see over the next couple of months:
Strength focus: working through back squat variations with pause, tempo, and then regular back squats. The squat day will always be paired with complementary accessory work.
Benchmark day, with classic CrossFit workouts programmed.
A “Build the Base” workout, which are longer workouts using mixed modalities, to help you work on conditioning and pacing.
Other accessory work, including gymnastics skill work (handstands) and our usual shoulder health day.
Don’t forget, if you’re interested in working on your Olympic lifting, Barbell Class is Tuesday & Thursday at 5:30pm and Sundays at 10am. Feel free to drop in for some focused work on your lifting.Get excited! It’s going to be a fun few months. We’re looking forward to see you all in the gym.
WOD of the Week
Who made it out for Fleet Week this weekend? Hope you all were able to catch the air show on Friday and Saturday before the dense fog moved in on Sunday, cancelling the show. But perhaps you were at the gym for Barbell Club flexing your snatch work or clean and jerks.
We kicked off Barbell Club this week, thanks to Coach Kate. If you haven’t checked it out, sign-up today! Classes take place:
Tuesday & Thursday - 5:30 - 7 pm
Sundays - 10 - 11:30 am
Many of you have expressed interest in Barbell Club and we’re excited to hear it. Many of you have a lot of questions, so we wanted to make sure we provided more clarity. Here’s the deal:
Barbell Club is for EVERYONE: You don’t have to be some rough, tough, buff lifter to be part of the club. The “club” is inclusive and supportive of every type of athlete. Think of Barbell Club as a way to improve your lifting technique, get dedicated coaching feedback from experts, and get stronger!
Barbell Club is different from normal classes: Yes, Barbell Club is different from our normally programmed Crossfit classes. Barbell Club focuses on Olympic style movements, such as snatches, clean and jerks, and deadlifts. Classes will focus on strength building and refining lifting techniques. These classes are also 90-minutes long versus our traditional 60-minute classes.
It is extra: If you’re an annual member, you get 3-classes free annually. Otherwise, it is $100 extra a month for Annual or Month-by-Month members. The extra $100 gets you access to 4-weeks of Barbell Club programming ($8.33/class additional). The monthly membership gives your access to the programming in advance and a way to track your progress. If you think you will attend more than 3 barbell classes a month, the monthly access option is the best.
You don’t need to commit to the full cycle: You’re probably thinking, I’m not ready to commit to a full 4-weeks of cycle, but I want to drop-in here or there. Not a problem — you are not required to commit to a full month’s cycle. You have the option of paying per drop-in class or purchase a 10-pack class pass to use towards barbell club classes.
Barbell Club Only Membership: You can absolutely sign-up only for Barbell Club classes for your membership option. At this time, we only offer a month-to-month membership for Barbell Club.
All sign-up options are available in the MindBody app. If you have any further questions, please reach out barbell@fogcitycf.com.
WOD of the Week:
We have to announce a violation of our unspoken Moratorium that was put in place to make sure our beloved members don’t leave the city of San Francisco. We haven’t talked about the Moratorium much, but something that’s been in place for a while. However, whenever it gets violated, we have to call it out. Lisa Guadagnolo is the latest member who is moving to Houston. It' pains us to call her out this way, but we do it out of pure love.
Lisa has been a member of the greater Fog City community (Arena Ready days) for many years. What started off as a casual stop in at the gym with a co-worker turned into a lifelong friendship. For those of you who have worked out with Lisa, you know how strong and athletic she is. Don’t let her tiny frame fool you — she is a tiny beast. Lisa has also been a coach at our gym for many years, thoughtfully guiding athletes through rough and tough workouts.
After 12 years in San Francisco, she will be moving to Houston along with her husband and daughter. We will miss her friendship, coaching, and competitiveness in our gym dearly. We wish her all the success on her new journey. We look forward to seeing her in the future.
Here are her words taken from a recent Slack message:
Dear Fog City Fam,
The time has come for me to say my farewells to you all As most of you know by now, we’re moving to Houston and we’re down to the last days of being in the Bay Area. I’d love to see you all at the ParkLabs gathering on Saturday or at my last coaching day this Sunday at Open Gym!
When I moved to SF in 2010, I could count the number of friends I had on one hand. In leaving 12 years later, I feel blessed to have made so many lifelong connections. Whether I had the privilege of coaching you, working out alongside you, and/or sharing a food item or beverage with you, it’s been a wonderful 12 years. I’m forever grateful to have had the opportunity to be a part of the community as a member, coach, and board member.
If you’re ever in Houston, please reach out to say hi! Since everyone in Texas seems to flee during the dreaded summertime, we’ll likely be back for a few weeks then! So, it’s not goodbye, it’s see you later.
Thank you all for coming out this weekend to our afternoon hangout at Parklabs! We had a chance to say our goodbyes to Lisa. Look forward to another hangout in the future!
WOD of the Week:
📯 Happy Rosh Hashanah to our members who are celebrating. Wishing you a wonderful year ahead. Shanah Tovah!
🏋🏼♀️ Barbell Class Details:
As we mentioned at the Town Hall, we’re excited to launch a Barbell Class in our new space starting on Tuesday 10/4! Here are the details:
What is FCCF Barbell Class and Programming?
90-min sessions, 3 days per week (4th optional session programmed for open gym time)
Includes 4-week cycles for both Olympic Weightlifting and Powerlifting with access via spreadsheet to warm-ups, programming, coaching notes, and video demos
Video review during classes (and for Individual sessions depending on demand)
Membership options available for both class participation & programming to do on your own
Where? Our new space, 1643 Valencia St (Enter through FCCF main entrance, 1649 Valencia garage door. Please be respectful of any ongoing class activities.)
When? First class: Tuesday 10/4. Tuesdays & Thursdays 5:30-7pm, Sundays 10-11:30am
Who?
All levels are welcome, whether you are brand new to lifting or a seasoned competitor!
Coach Kate Fulghum (USAW-L2) who has many years of competitive weightlifting experience and passion for the sport will be leading classes and programming.
Coach Hillary Terry (USAW-L1) who has competed at the USA Weightlifting National Championships and the American Open (2013-2014) will be an advisor.
Why? Because weightlifting is awesome our members expressed interest in having this class via member surveys.
How? Sign up for classes in MindBody and purchase a Barbell membership using one of the below options (Barbell classes are an additional cost to membership as they require extra programming, coaching, equipment, and space). Attend our Q&A session on Wednesday 9/28 at 8pm to answer any questions.
🍁🍂 Fall Afternoon Hangout: 10/1/2022
Fog City CF Board would like to invite all of you for an Afternoon Hangout at Parklab Gardens on 10/1/2022 from 3-5 pm to celebrate the start of Fall. We’ve reserved a cabana for all of us to hangout. There will be food trucks serving drinks and food. Come hangout with the community and reconnect! Please RSVP here.
WOD of the Week:
🍂🍁Ahh yes, the latter half of September is in full swing, which means Fall is starting this week, officially on September 22nd. With Fall around the corner, we are already seeing the weather changing and pumpkin 🎃 spice everything, everywhere. Fall is always a sweet time of the year and a time where we remember a much loved community member (pre-Fog City CF days).
Remembering Sparkle ✨✨✨
Lindsay Stokman was a member of our community for many years along with her partner Jon. Lindsay was best known for her nickname, Sparkle. She was truly full of Sparkle. She was spunky, funny, competitive, and most of all loving. She cared deeply about her relationships at Arena Ready and built very tight bonds with many of our community members. She passed away tragically on September 9, 2019, leaving behind her partner Jon and her two children. Her passing was a reminder to us all that life is precious. In her honor, a memorial WOD was programmed for her and one that we have done every year. We’re honored to be programming this WOD again this year to complete during Saturday’s classes. Don’t forget to wear your Sparkle shirts if you have one.
Things to know about this week’s WOD
This week’s workouts may look a little different to you as we have a deload week on tap. These weeks are important for some rest and recovery. If you’re been coming in regularly, you’re probably feeling the effects of our recent workouts. This week will help reinvigorate you to be ready to take on more in the weeks ahead! If you’re just coming back to things and finding your groove, don’t worry! All of these workouts still pack a punch: talk to your coach about how to increase the intensity. Either way, we can’t wait to see you all at the gym this week!
Mark your Calendars
Fog City CF Board would like to invite all of you for an Afternoon Hangout at Parklab Gardens on 10/1/2022 from 3-5 pm to celebrate the start of Fall. We’ve reserved a cabana for all of us to hangout. There will be food trucks serving drinks and food. Come hangout with the community and reconnect! Please RSVP here.
WOD of the Week: