Workout of the Day
2/17-2/22: It's almost time...
…for the Fog City CF Open!
From Feb 27 to Mar 17, we are hosting 3 weeks of the same WODs that CrossFit is doing for their Open. Sign up here! Please reach out with any questions or feedback: bod@fogcitycf.com. Excited to see you all in the arena. :)
2/10-2/15: Join us at the Fog City CF 2025 Open, Feb 27-Mar 17!
Big news: we are hosting our own FCCF Open this year from Feb 27 to Mar 17! Sign up here!
Our choice to host our own as opposed to participating in the traditional CrossFit HQ Open is in response to CrossFit’s terrible new anti-trans policy. More details here:
Fog City CF will not participate in the 2025 CrossFit Open due to CrossFit HQ's new gender classification policy, which contradicts Fog City's values of inclusion and safety.
The new policy requires individuals to register with their birth-assigned gender and allows anonymous challenges to gender and performance validity.
Fog City CF will host our own Open event with the same CrossFit Open WODs, various competition levels, and prizes Feb 27-Mar 17. Sign up here!
We will encourage donations to LGBTQ+ organizations in lieu of officially signing up for the Open with CrossFit.
Full statement here. Please reach out to us if you'd like to discuss by emailing bod@fogcitycf.com. Thank your support and understanding!
1/27-2/1: Hello, February!
Goodbye, January. We are sliding headlong into February with this week’s workouts:
1/20-1/25: Continuing the New Programming Cycle
NOTE: We’re maintaining the regular schedule for Martin Luther King, Jr. Day on Monday, January 20th.
And…here are this week’s workouts:
1/13-1/18: New Programming Cycle
This week we’re starting a new programming cycle! Here's what you can expect over the next 9 weeks:
Dedicated Strength 2x/week (days will vary):
Lifting & Aerobic + Complementary Accessory Work → Build strength in squatting, pressing, and pulling paired with accessory work that will make it a full-body day.
Clean and Jerk Variations + Unilateral Accessory Work → Develop consistency in these lifts, improve positions, and build explosive power. The unilateral (single leg/arm) focus will work imbalances and develop well-rounded strength.
Conditioning:
2-3 days of classic varied high intensity workouts, short to medium length
1 long day with lower intensity and sustained effort. These will feature carries and some other "grunt" work.
Sweaty Saturday Partner workouts
Accessory/Skill Work:
Classic post-workout focuses: midline, shoulder, and recovery/stretching
Skill-focuses: work on developing specific skills during warm-up progressions or post-WOD skill focuses
And here are this week’s workouts:
1/6-1/11: Here we go, 2025!
Here we go with our first full week of 2025! We hope you had a restful holiday season and we’re looking forward to seeing you in the gym and settling back into your routines.
A reminder that we are running our annual January Healthy Habits Challenge!
We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: Come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
And here are this week’s workouts…
12/30-1/4: Happy 2025!
🥳 Happy 2025!
Hope you’re enjoying the weirdest, most time-bending week of the year! A few reminders:
We are running a limited schedule through 1/5/25 but will plan to have 2-4 classes each day depending on sign-ups.
Please sign up the day before classes as we may cancel based on no sign-ups.
New Year’s Day we are planning to have 8am and 9:15am classes to do “The Chief” WOD!
Our next free New Member onboarding is Saturday, 1/4/25 at 12pm, so tell your friends to sign up here!
💪 Annual Healthy Habits Challenge!
We are kicking off our annual January Healthy Habits challenge this week on 1/1/25! We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: Come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
And here are this week’s workouts…
12/23-12/28 End of Year Updates
🎄🕎🥳 Happy Holidays and Happy New Year!
It was great to see so many of you at the holiday party and workouts the last couple of weeks! We hope you have a great holiday season and are able to do something that energizes you, whether that’s catching up on rest, traveling, seeing friends & family, or all of the above! Here are a few announcements to keep in mind over the break:
We are running a limited schedule 12/23/24 - 1/5/25, but will plan to have 2-4 classes each day depending on sign-ups.
Please sign up the day before classes as we may cancel based on no sign-ups.
We will not have any classes on Christmas Day. Annual members with off-hours access are welcome to come in per usual.
New Year’s Day we are planning to have 8 and 9:15am classes to do The Chief
Our next free New Member onboarding is Saturday, 1/4/25 at 12pm, tell your friends to sign up here!
💪 Annual Healthy Habits Challenge!
We’ll be kicking off our annual January Healthy Habits challenge on 1/1/25! We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!
🆒 Coach Callouts
Welcome to Noah Atad who has joined our coaching staff! He’s an MFA student at the Academy of Art University and former Sergeant in the U.S. Army.
Congratulations to Michael Ly for competing at the SPS First-timers Weightlifting meet and setting a new PR!
Congratulations to members Alyssa Fua and Michelle Domingo who earned their CrossFit Level 1 certifications and are training to become FCCF coaches!
Farewell to Coach Walker Thompson who has moved back to Arkansas with his family, we’ll miss you!
And here are this week’s workouts…
❄️12/16-12/21: Preparing for Winter Solstice
If there’s one thing we love at FCCF, it’s tradition.
So, thanks for joining us at the ?th Annual “Sara and Zach’s 8 Crazy Night” workout this weekend! Many thanks to Sara Gerstein Melman and Zach Gerstein for inspiring this fabulous WOD.
The “12 Days of Crossfit” are coming this Saturday…!
12/9-12/14: Ready for Sara & Zach's 8 Crazy Nights?!
Thank you so much for showing up to our annual FCCF Holiday Party this past Friday!
We enjoyed chatting, drinking, eating, and generally being merry with all of you. Check out some candid photos below…!
Now onto this week’s WODs, which will end with “Sara and Zach’s 8 Crazy Nights” workout on Saturday. See you there!
Happy Holidays from your FCCF Board!
🪅12/2-12/7: HOLIDAY PARTY on 12/6! Plus, welcome to December...
🙌 We are excited to see you THIS FRIDAY, 12/6 for our FCCF Holiday Party! Bring an app or dessert to Barebottle Brewing Co., where we have reserved the party room on the back right. More details below!
And, welcome to December! As we count down the remaining days of 2024, we encourage you to continue leveraging FCCF to blow off steam, hang with your friends, make personal bests, break a sweat, and have a good time.
🪅 SEE YOU ON FRIDAY!
