For all who were able to come to the town hall, it was so great to see your faces and have a great conversation about the future of this community. If you weren’t able to make it but want to get the TL:DR, reach out at comments@fogcitycf.com and we’ll share the deck and find a time to chat!
In the meantime, put in your order for FCCF swag (!!!). All styles are $20, deadline to order is Sunday August 9th.
MONDAY 8/3/20
PART A | Every 2 minutes for 4 rounds:
Single Leg Cross Body RDL (10 reps per side)
Hollow Hold (accumulate 45 seconds)
PART B | 6 Rounds for Time:
15 Box Jumps | Tuck jumps or step ups
15 Toes to Bar or V-Ups
15/12 Cal Row or 200m Run | 45 seconds jump rope
Equipment: Dumbbell or kettlebell; Box; Pull up rig (optional); Rower, space to run, or jump rope
TUESDAY 8/4/20
PART A | In 15 mins:
Establish a heavy set of 5 Hang Power Cleans
PART B | Every 2 minutes for 3 rounds:
10 Chest to Bar Pull-ups | 10 Burpee + push up
Max Hang Power Cleans, 155/105 lbs | Max hang power cleans at any weight
Rest 2 mins
Every 2 Mins for 3 Rounds:
10 Hang Power Cleans, 155/105 lbs | Hang power cleans at any weight
Max Chest to Bar Pull-Ups | Max burpee + push up
Equipment: Pull up rig; Bar + weights or dumbbells/kettlebells
WEDNESDAY 8/5/20
PART A | In 16 mins:
Front Rack Reverse Lunge: 3 rounds of 4-6 reps per leg, then switch legs
Bench/Z Press: 3 rounds of 4-6 reps
PART B | 5 Rounds for time:
Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 50ft
20 Single Dumbbell Push Press, 50/35
Extra: 5 Rounds
Air Squat - FAST for 10 Seconds (Max Effort - Minimum 7 reps/round)
Bottom Squat Hold for 5 Seconds (Disengage quads to sit completely, but maintain pressure in the bottom of stomach & flat back)
Half Squat Hold for 5 Seconds (Raise from bottom squat position to about parallel and hold)
Air Squat - SLOW for 40 Seconds (Active Recovery - Slow, Continuous Movement (No Stopping)
Equipment: Bar + weights or kettlebells/dumbbells