Workout of the Day
8/14 - 8/19: New Foundation Classes & Expanded Schedule
We are excited as Coach Alex will be leading new Foundations classes on Mondays and Wednesdays at 5.15pm
Foundations classes are open to new members and existing members and will be capped at 6 people for additional individual attention
Beneficial if you are new to CrossFit or FCCF :)
Foundations classes will have their own unique programming and will focus on technique, complex movements (e.g., snatch), and gymnastics skills
Learn how to scale and when to scale
Coach Alex is taking on a larger role at FCCF and will be coaching additional classes (welcome back Thursday noon!).
Of course check out the schedule on MINDBODY to book your next session.
8/7 - 8/12: Squat Cycle Starting this week
The new squat cycle starts this week and we couldn’t be more excited! We kick off on Monday with 3 x 7 and then some great accessory lifts to complement the squatting. Can’t wait to see you all make some great technical improvements and gains over the coming weeks.
Here’s what’s in store for the week…
7/30 - 8/5 Squat Cycle!!
Coming soon….a squat cycle! Next week, we’ll be starting a 9 week squat program. To get a sense of where we are, we’ll be building to a heavy single on Tuesday this week – don’t worry, this isn’t a one-rep max test. It’s just meant to give you a baseline number to use as reference during the cycle. More details on the squat cycle coming next week but expect to see one day a week focused on back squats, in three sets of three week waves. For now, here’s what’s coming up this week:
7/3 - 7/8: Happy Independence Day
It’s the 4th of July which means family time, picnics and fireworks. Luckily the Bay Area weather has finally been cooperating and it feels like summer.
We are running classes on Tuesday 7/4 @ at 8 & 9:15am and have some special programming given the holiday so book through MindBody and get a workout in before you start celebrating, other than that it’s business as usual for the rest of the week.
We hope you all have a great holiday!!
6/19 - 6/24: Pride Party is coming up!
Getting excited about the Pride Party on Saturday…so are we!!!
Make sure you sign up for one of the PRIDE WODs on Saturday which we have made FREE to all :) and instead we suggest you make a donation to Camp Indigo the awesome LGBTQIA+ organisation supporting Trans Kids in the Bay Area that we have partnered with this year. You can donate directly using Venmo https://www.venmo.com/u/CampIndigo
The party kicks off at 12pm at the gym and we have the amazing DJ Campbell spinning tunes for us. Bring drinks and something sweet that you’d like to share with everyone. Don’t forget to bring cash as we have some cool raffle items too to help raise funds.
🌈🌈CAN’T WAIT TO SEE YOU THERE!🌈🌈
6/5 - 6/10: It’s Pride Moth Y’All
It’s June and that means Pride Month in the Bay Area.
We are extremely excited this year to be newly partnering with LGBTQIA+ organization Camp Indigo. Camp Indigo was founded on the belief that trans and gender diverse kids deserve a 'normal' summer day camp experience. The camps are conducted in Oakland and there are still spots available. Camp Indigo encourages kids to be kids and exactly who they are. This is a parent run organization and you can check out more about the excellent work they do at www.thecampindigo.org/
We encourage all our members to donate to this great organization and help support out trans kids. You can do that directly using this link https://www.venmo.com/u/CampIndigo
Our Pride WOD’s will run on our normal Saturday schedule on 24 June and will be free (again please donate to Camp Indigo as your participation fee). Sign up in MindBody as you won’t want to miss out on a great cause, excellent workout and a ton of fun!!
The party itself will be held at the gym on Saturday 24th June from 12-4pm. Well be getting it catered this year but encourage all our members to bring drinks and to our star bakers out there to please bring something sweet.
Make sure to mark your calendars as you won’t want to miss out on this one
🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈🌈🏳🌈
We are also raising funds for the FCCF Scholarship and will have a fun raffle. FIRST, we need YOUR HELP with donations. If you would like to donate an item (wine, experience etc..) please reach out to Alice Pollard (pink hair currently). If you know of a business that would like to donate please let us know!! It was quite competitive last year so you’ll want to get in early and cast your tickets for the items you want.
This week’s WODs