Workout of the Day
9/8-9/13: Back at it
One of our regulars Nikhil remarked that he considers this time of year as a “new year,” a time of renewal — the weather is changing, school is back in session, etc. and it’s a good time to recharge and rethink exercise. Whether you adopt this philosophy or not (I like it!), show up to FCCF this week and try something new, different, and/or just keep showing up!
9/1-9/6: Happy Labor Day!
Hope everyone has a great short week this week. We are running a Saturday-ish schedule on Monday, Sept 1 with 8am and 9:15am and a holiday workout “Whitten",” which is:
22 Kettlebell swings, 70/53 lbs.
22 Box jump, 24/20 in.
Run 400 meters
22 Burpees
22 Wall balls, 20/14 lbs.
8/25-8/30: Almost September
It’s almost September, school’s back in session, summer’s back in SF…let’s do this!
8/18-8/23: Back to school, back to school
It’s back to school time for SFUSD! Good luck to all the teachers, parents, and students in our community. Our gym is a fantastic place to forget about the day-to-day and focus on specific goals…just sayin’!
8/11-8/16: Just show up
Remember that the most important thing is showing up…see you this week!
7/21-7/26: More of What You Crave
Strength training that is! We’re in Week 2 of the 7-Week Strength Cycle this week. As a reminder, the cycle revolves around the CrossFit Total lifts: Back Squat, Deadlift, and Strict Press.
Have fun and see you there!
7/14-7/19 Programming Updates
Happy middle of the summer! Here are some programming updates for you:
We're starting a 7-week strength cycle this week, revolving around the CrossFit Total lifts: Back Squat, Deadlift, and Strict Press. This first week we'll be testing a heavy set of 3 reps for each lift to establish a baseline. We'll work through different rep schemes on these lifts over the next 5 weeks, then we'll test heavy lifts again the week of August 25.
You'll see more sprint and interval workouts to help you develop your intensity and pacing.
Expect a focus on handstands also, seeing them about once per week.
This should be a fun couple of months. Can't wait to see you in the gym!