The second best part of every Saturday is seeing the whiteboard full of a week’s worth of scores (the first best part is the “Sweaty Saturday” partner workout, of course!).
This is your reminder to just keep showing up, day after day. We love to see you and your progress!
THANK YOU to all who came out and volunteered to clean up our neighborhood this past Sunday, October 20! (Check out the photo of the crew below!)
And thank you to those who participated in the potluck. We appreciate everything you all do to contribute to our community at large.
Let’s get ready to sweat this week…!
🧼Reminder: THIS Sunday, Oct. 20 at 12pm is our Fall Community Event! We will be cleaning up the streets around the gym for an hour, followed by a potluck -- sign up here: https://docs.google.com/spreadsheets/d/10TR7lnUx37b6XXs2tIPD1_n3Kgg6weNxacZuMvaLsQE/edit?gid=0#gid=0
🚧All equipment will be supplied — just bring water and a hat/sunglasses. Kids welcome!!
👂Have you heard? We are cleaning the streets around FCCF!
🗓️Join us on October 20 at 12pm for our Fall Volunteer Event, followed by a potluck party at the gym. All equipment will be supplied — just bring water and a hat/sunglasses.
🙌Sign up at info@fogcity.com!
Welcome, October!
Mark your calendars for our Community Volunteer Event on October 20 at 12pm. We’ll be cleaning up the neighborhood around FCCF, followed by a potluck party at the gym. All equipment will be supplied — just bring water and a hat/sunglasses. Sign up at info@fogcity.com!
At FCCF, we are proud to take form very seriously. As we enter into a new week of workouts, keep in mind that your form is much more important than adding more weight just to reach a # PR. Work up to it with good form. Remember: keep your squats low and your standards high.
🍂Our Fall Community Volunteer Event is coming! Vote for your date and time preference here: https://fog-city-cf.slack.com/archives/CSB4V9BBP/p1726251923069499.
Thanks for your patience while the parking lot work is finished up! Here’s what we have coming up this week:
Welcome to September! Along with jumping into a new month this week, we’re kicking off our next block of strength work. You’ll see front squats and push jerks for the next three weeks. See you at the gym!
Labor Day Weekend is coming up! On Monday, September 2, we’ll do our traditional hero WOD, the Seven. https://wodwell.com/wod/the-seven/ and holding classes at 8am and 9:15am ONLY.
We are on week 3 of a 9-week programming cycle…let’s get into it!
Best wishes to those of you and your families that are heading back to school this week! With summer travel winding down, we are returning to a lifting cycle to build strength and are kicking off week 2 of a 9-week programming cycle. Here are some highlights:
Heavy days: these will be programmed in three 3-week blocks. Within each 3-week block, the movements will stay the same, but reps will go down and hopefully the weights will go up. Each block will pair a strength lift with a weightlifting variation. This first block is weighted lunges and hang power cleans.
We’ll continue to have a day with a longer workout to focus on conditioning. You can stick with the Zone 2 target or you can push for a harder, but still sustainable, pace.
Grunt work: we’ll have a day each week with some “grunt work” – different types of carries, sled pulls and pushes, etc. Sometimes these will be in the main workout and sometimes they’ll be our post-workout accessory work.
The rest of the week will consist of our classic types of workouts – AMRAPS, EMOMs, chippers, etc. – in short to medium time domains. Depending on the length of the main workout, you may see some lifting before or some post-workout accessory work.
Here’s what’s on tap this week:
Summer’s (almost) over! We can’t wait to see many of you back at the gym.
