9/11 - 9/16: 2023 AO Weightlifting Meet

This week sees the American Open Weightlifting meet happening in Pleasanton from 14 - 17 September. With over 800 athletes entered it’s sure to be a great event.

We are lucky enough to have 2 FCCF members competing. Kate Fulghum which coaches our own Barbell club will be lifting in the 4pm session on Thursday 14 September and Ken Lo a seasoned lifting pro will be in the noon session on Friday 15 September. If you have an opportunity to go and support please do so! Meets are a lot of fun to watch and this one especially when the caliber of participants is so high.

We want to wish them both the best of luck as they have been training hard in preparation for this!!!

This week’s WODs…

Alice Pollard
8/28 - 9/2: R&R...it's real!

I was reminded today about how important rest and relaxation is! As much as we all push ourselves to be better, do the right thing, do ALL the things sometimes it pays to stop for a moment and make sure you do something you love.

We can’t be all perfect, in fact we are not supposed to be. Life can overwhelm us and our lives are acted out by rote. If you feel like you’re stuck or something is off I encourage you to stop. Take time to register how you feel, quiet your inner critic to try to understand what is making you feel like this?

Then take a long, deep breath, acknowledge the feeling and let it go as you breathe out. Turn the narrative around and ask yourself what would make you feel good? Is it getting some sun, taking a walk, spending time with your family? Whatever it is go and do it! If you can’t do it straight away, make a plan and keep it.

We all need those moments of joy, no matter how big or small. By taking the time for yourself and it will relax and recharge you. It will also help bring you back into a positive mind set. These moments to reset are invaluable in our busy lives!!

Alice Pollard
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.

Alice Pollard
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…

Alice Pollard
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:

Liz Terry