Workout of the Day
6/10-6/15: RSVP for the Pride Celebration & Fundraiser!
☀️Please RSVP to the Pride Celebration & Fundraiser and tell your friends! https://tinyurl.com/fccfprideparty2024
8-11:30am: FREE* Inclusive Workouts! (*donations appreciated)
12-4pm: Party with food, drinks, bounce house, kids’ activities, and FUNDRAISER! Come check out awesome items from Craftsman & Wolves, Barb hair products, Bay Area FC tickets, and much more.
All proceeds will benefit Our Family Coalition, an SF-based LGBTQ+ family advocacy organization.
6/3-6/8: 🌈 Happy Pride Month! RSVP for the Summer/Pride Celebration & Fundraiser
🏳️🌈 Happy Pride! 🏳️⚧️
One of FCCF’s core values is acceptance and inclusivity. We welcome people of any race, background, ethnicity, orientation, gender, and religion. And we are thrilled that you’ve chosen FCCF to be your fitness community.
If you haven’t yet, please RSVP to the Summer Party & Pride Celebration/Fundraiser here: https://tinyurl.com/fccfprideparty2024
5/27-6/1: OMG, it's June! Snatch Cycle Complete.
Congrats, Murph and Max Snatch Cycle athletes!
I don’t know about you, but my quads are already sore, and it’s only been about 10 hours since Murph…!
Congratulations to everyone who completed Murph and the Max Snatch this week!
We’ve finished this programming cycle and there will be an opportunity to deload this week depending on how you’re feeling. If you’re feeling sore and tired, scale down your intensity and focus on steady movement. If you’re feeling fresh, push the pace snd weights to where you’ll be challenged.
Hope you all had a great weekend and we’ll see you at the gym soon!
- Lindsey Whitehouse & Hillary Terry
5/20-5/25: Monday Milestones!
Monday Milestones: Snatch 1 Rep Max & Murph
This Monday, we reach the final week of our snatch cycle and will get to test a 1-rep max! We will hopefully see some PRs and, more importantly, improved technique and understanding of one of the most complex movements we do in CrossFit. Some friendly barbell etiquette reminders: alternate lifting with those in front/behind you and don’t walk in front of someone taking a big lift so they can focus on the task at hand.
And next Monday is Memorial Day Murph, where we’ll get to see the results of all the prep workouts we’ve been doing the last 2 months. Whether you’ve been consistent or not, we’ll have plenty of scaling and partner options available so come by if you’re in town for this annual community tradition. We’ll run a holiday schedule with morning classes (similar to Saturday schedule).
See you in the gym soon to cheer on your swolemates, have fun, and celebrate completing this programming cycle!
Save the Date for our Summer Party and Pride Celebration:
Sat. June 15, 12-4pm
Join us for this annual tradition with fun community activities, including:
Free inclusive workouts during our Saturday morning class times
New FCCF Pride swag
Raffle benefiting local LGTBQ+ organizations
Bouncy house & kids activities
Photo booth
Food & beverages
5/13-5/18: Raffle Items? And, Snatch Cycle!
❓Do you have an item or a service that you could donate to our Summer Party/Pride Celebration raffle? Contact info@fogcitycf.com!
We’ve had wine, toys, eye exams, dinner for 2, coffee grounds, lunch for 4, and much more in the past! Thank you in advance.
5/6-5/11: Save the Date! And Snatch Cycle, Week 6
🏳️🌈☀️ Summer Party & Pride Celebration: Saturday, June 15, 12-4pm ☀️🏳️⚧️
We’re looking forward to seeing you there!
Now, getting down to this week’s WOD business, let’s kick it off with the next round of our snatch cycle…
4/29-5/4: It's Gonna Be MAY! Snatch Cycle, Week 5
Happy May! It’s officially Murph month.
Get ready for a fun week of barbells and metcons! Enjoy yourselves, and don’t forget to wear SPF.
Before you go, check out this pure elation from Quarterfinalist Brianne Cannon and one of FCCF’s biggest cheerleaders, Mike Olasov!
4/22-4/27: Snatch Cycle, Week 4
Hope you had a great weekend! Get ready for another week of snatching and Memorial Day (on 27 May) Murph prep.
Congrats again to our Quarterfinalists! Friday night, Saturday morning, and Sunday morning saw this group of elite athletes (including former member, the Philly-based, Gwyn Price-Ahau!) sweating, pushing, laughing, and generally kicking butt. You’re fabulous role models for the community!
4/15-4/20 WODs + Congrats to our Quarterfinals Athletes!
Congratulations to our athletes who qualified for the CrossFit Games Quarterfinals! They finished in the top 25% of their respective categories (Individual and/or Age Group) and will be competing for a chance to make the Semifinals (if they place in the top 40 individuals in our North American West region or top 200 in their age group worldwide).
The Quarterfinals are this week, from Wednesday, April 17th to Monday, April 22nd. There will be four workouts to complete during this competition window that will be more challenging than what we saw in the Open.
We're looking forward to cheering them on through this next stage! We'll post the days & times that the athletes are doing the workouts on Slack if you'd like to come out to support. We'll also program one of the workouts on Saturday with plenty of scaling options so that the whole community can join in.
Congratulations again to our Fog City CF Quarterfinalists. Good luck this week!
John Robinson (Age Group 40-44)
Brianne Donahue Cannon (Individual, Age Group 40-44)
Liz Terry (Individual, Age Group 40-44)
Dani Cirignano (Age Group 40-44)
Gillian Glegg (Age Group 45-49)
Anh Lewin (Age Group 50-54)
Cassie Ann Ludwig (Individual, Age Group 35-39)
Jason Marks (Individual)
And here is what we have coming up this week.
4/1-4/6: Next Programming Cycle
Happy April and Happy Easter! Here are a few notes about our upcoming programming cycle, going through the end of May.
We are starting an 8-week Snatch cycle that will be programmed every Monday following last week's baseline test. We will vary the type of Snatch lift we are doing to add complexity each week in two 4-week blocks starting with Hang Power Snatch, followed by Power Snatch, Hang Squat Snatch, and Squat Snatch. There also will be a secondary lift to focus on positional strength including Snatch Push Press, Overhead Squats, and Snatch Pulls. The last week of each 4-week block will include Snatch singles giving athletes an opportunity to go heavy if they are feeling good. This cycle will still be a good opportunity for regular CrossFit class attendees to improve Snatch technique and strength. For a true weightlifting cycle experience, we encourage athletes to go to Barbell club to maximize results in the Olympic lifts.
We will also be preparing for Memorial Day Murph with a long workout each week focusing on adding pull-up, push-up, and air squat volume so athletes are ready to test this classic hero workout at the end of May. We will fill in the rest of the week with varied metcons and strength work as we normally do.
Let us know if you have any questions and see you at the gym!
3/25-3/30: Celebrating our athletes
Great seeing everyone who made it out to our End of the Open Celebration!
Congratulations to everyone who participated in the Open this year. It was great to see everyone competing and supporting each other. We had a lot of first-timers and athletes getting their first pull-ups, double unders, and more, which is always awesome to see!
Special shout outs to this years Open Award recipients:
Fittest Athletes: JRob & Brianne
Rookies of the Year: Landis & Alyssa
In addition, we had a number of athletes who finished above the 75th percentile and should receive invites for Quarterfinals April 17th-22nd. More info on that soon!
We also saw coaches Kate and Jason lift at Master’s Nationals in Reno and they both did amazingly well, with each making 4/6 lifts. Kate finished with a 66kg Snatch/80kg Clean & Jerk/146kg Total. Jason hit 93kg/123kg/216kg and earned a bronze medal in the Clean & Jerk! We’re incredibly proud of these two and grateful to Coach Kate for running our barbell program!
Thank you all for showing up and showing out Fog City, enjoy your week and see you at the gym!