Workout of the Day
1/9 - 1/15: New Year, New Beginnings
As we celebrate the end of the year and rolling in 2023 we all know how easy it is to make a long list of new year's resolutions, but how many do you really keep? And does that set us up for success or failure?
We’ve all been there, gungho and making promises to ourselves and often our loved ones about how we are going to become better versions of ourselves because it’s now the beginning of a new year. That doesn’t sound like a recipe for success does it? How much really alters in our lives just because it’s now January of one year compared to December of the previous?
Changing is hard and can be very overwhelming. If you plan to eat more vegetables every day, get more sleep, spend more time with the kids, drink less alcohol etc etc, that is a lot to take on. If you don’t get to do all the things on your list everyday does that make you a bad person? NO it makes you human!
If we fail to eat more vegetables everyday often our mentality is to just give up, but what we should be doing is not concentrating on what we didn’t do but know that tomorrow we will try again. It’s consistency that wins every time and gets us the results we’re looking for. It’s not giving up or saying “stuff it”, it’s accepting that today we didn’t achieve what we set out to do but tomorrow we still can.
Part of consistency is being real with yourself and knowing your limits and what you can actually take on. With our Healthy Habits challenge we want to encourage and model good behaviour and so we have asked our members to choose up to 3 habits they would like to reinforce for 2023.
It takes 21 days to make a habit become part of your routine. So instead of writing that long list just choose up to 3 things you know you can do everyday and be consistent. There are also tools to help you with consistency. Have a gym buddy hold you accountable or share a habit and do it with someone else.
The key here is not to be overwhelmed but to create something lasting and once you have created a healthy habit it’s easier to move onto something else in much the same way.
We’re excited to see all the stickers be placed on your sheet at the gym! If you haven’t done that yet there’s still time.
Here’s to a happy and healthy 2023!
WODs for the week:
1/2 - 1/8: Happy New Year & Healthy Habit Challenge
Welcome 2023 and Happy New Year!
It’s that time of year again when we start our January “Healthy Habits” Challenge. For this annual tradition, we commit to a healthy habit to kick off the new year and we 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
Drink more water
Sleep more
Less screen time/digital detox
Nutrition overhaul
Or you can make up your own!
Grab a sheet at the gym, 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 and have fun with this!
WODs for the Week:
WOD 12/26 - 12/31: Holiday Schedule Updates
We’ll be running a slightly reduced schedule this week: no 6:30PM classes and no noon, except on Friday. Make sure to check MindBody for the most up-to-date schedule. Also, try to sign up early, as we may cancel classes that don’t have any sign-ups.
WOD of the Week:
WOD 12/19 - 12/24: Back Squats & Celebrations
🕎 Happy Hanukkah!
Who knew bear crawls can be so grueling? Thanks to Zach & Sarah’s 8 Crazy Nights workout this past Saturday, kicking off Hanukkah! If you joined in for the fun this weekend, you got to experience the burner workout. Wishing everyone in our community a Happy Hanukkah! Wishing your family peace and light this holiday season!
🏋🏼♀️ Coach Kate Competing:
Congratulations to Coach Kate who competed this weekend in Belmont at the Evolution Performance event. Checkout our post on Instagram!
1 Rep Back Squat Max
Monday will wrap up our Back Squat Series. If you’ve been coming in consistently, you’ve been anticipating this day to test out how you’ve progressed. We’re looking forward to seeing many of you hit the PR gong tomorrow.
Holiday WOD & Schedule
Come in this Saturday for our traditional 12 Days of Christmas WOD! It’s going to be a fun one to kick-off the holiday season. Also, we’ll run a holiday schedule the week of 12/26 so stay tuned for that!
WOD for the Week:
WOD 12/12 - 12/17: 'Tis the Season
Oh what fun it was to celebrate this beautiful community this past Saturday over drinks, desserts, and tacos. Thank you for coming out to celebrate Fog City’s accomplishments over the past year. We have so much to be grateful for, but we are most grateful for all of you who make this community so great.
We want to thank our board members who have served in their roles this year. Each year, we vote for members to join our board to help us fill key functions that keep the gym running smoothly. By Friday this week, we will send out details to vote on electing a new board for 2023. Keep a look out for an email about it!
WOD for the Week:
WOD 12/5 - 12/10: See you Saturday!
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:
WOD 11/28 - 12/3: Holiday feels are in the air
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:
WOD 11/21 - 11/26: Thankful for all of you!
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:
WOD 11/14 - 11/19: Save the Date for End-of-Year Holiday Party
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:
WOD 11/7 - 11/12: New Barbell Cycle for November
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:
WOD 10/31 - 11/5: Let the Countdown Begin
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:
WOD 10/24 - 10/29: Happy Almost Halloween
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: