Workout of the Day
Saturday Partner workout
Partner sweaty Saturdays are BACK - and at our new location. See you outside!
Please reach out to info@fogcitycf.com with any questions or concerns.
SWEATY SATURDAY 11/7/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, 5 rounds for time:
42 Walking Lunges
36 Air Squats
30 DB Hang Clean to Overhead
24 Hand-Release Push-ups
PART B | For time:
400m run, all out!
SUNDAY 11/8/20 OPEN GYM OUTSIDE @ Valencia St.
Ink is dry
The ink is dry on the lease for our new home at 1643 Valencia Street. Check out MINDBODY for the latest schedule and outdoor classes, and be on the lookout for emails with info about returning loaned equipment and helping with the pod deliveries. Any questions to info@fogcitycf.com.
THURSDAY 11/5/20
PART A | Alternating EMOM for 3 rounds:
Farmer Carry
Overhead Carry OR Handstand Hold
Rest
PART B | AMRAP 7 minutes x 2:
AMRAP 7 minutes:
25 Double Unders
10 Burpees
Rest 5 mins, then...
AMRAP 7 minutes:
7 Toes-to-bars / V-ups
7 Burpees
FRIDAY 11/6/20
PART A | In 25 minutes:
Front Squat 5-5-5-5-5
OR
4 rounds for quality of:
10 Dumbbell Squats, 50/35 lbs
8m Dumbbell Lunge, 50/35 lbs
8 R Leg Bulgarian Split Squats, 50/35 lbs
8 L Leg Bulgarian Split Squats, 50/35 lbs
PART B | In 12 minutes:
Side Plank 2x 120 secs
THEN
For quality:
40 L Pistols
40 R Pistols
New month, new home
We were so happy to see so many friendly faces during our first weekend at our Valencia St. home. Check out MINDBODY for this week’s outdoor and virtual offerings. Please be sure to check regularly as the schedule is shifting based on a number of factors. Any questions, concerns, or suggestions, let us knoww: info@fogcitycf.com
MONDAY 11/2/20
PART A | Each for time:
Deadlift 3-3-3-3-3
OR
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set
OR
Dumbbell Deadlift 30-30-30, using heaviest weight per set
PART B | For time:
2 Single Leg Glute Bridge, choose loading
12 Single Arm Bent Over Row
TUESDAY 11/3/20
PART A | Each for time:
Run: 3x 800 m
Rest as needed between efforts.
PART B | For time:
Box Jumps, 30 reps
Windshield Wipers, 30 reps
WEDNESDAY 11/4/20
PART A
Squat Snatch + Hang Squat Snatch, 4x1
PART B | Amanda for time:
9-7-5 reps of:
Muscle-up
Squat Snatch, 135/95 lbs
Monster Mash Members Only only test workout @ Valencia St. Saturday
We’ll have our FIRST outdoor test workouts at 1643 & 1649 Valencia Street on Saturday and open gym on Sunday. These classes are open to members only as we work out logistics in the new location.
And, don’t forget it’s Halloween! Costumes optional, masks mandatory 😅
Please reach out to info@fogcitycf.com if you have any questions or concerns.
SWEATY SATURDAY 10/31/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, split however, 30 min AMRAP:
3 rounds for time of:
18 Double DB Deadlifts, 50/35 lbs
12 Hang Power Cleans
Shuttle Run, 200 m (4x 50 m)
Then
2 rounds for time of:
75 Air Squats
15 Push Jerks, L/R, 50/35 lbs
Then
21-15-9 reps, for time of:
Burpees
Kettlebell Swings 53/35 lbs
SUNDAY 11/1/20 OPEN GYM OUTSIDE @ Valencia St.
When you say accessories...
Optional accessories, and we don’t mean flair. Have fun!
THURSDAY 10/29/20
PART A | In 10 minutes:
Clean & Jerk - Establish a heavy double
PART B | 5 Intervals, each for time:
5 Clean & Jerks, 60% 1RM
15 Medicine Ball Cleans, 20/14 lbs
15 Bar Facing Burpees
Rest 3 mins between each interval
4 min cap per interval
FRIDAY 10/30/20
PART A | “Jerry” for time:
Run, 1 mile
Row, 2000 m
Run, 1 mi
PART B | Optional accessories:
Strict Press 12-12-12
DB Box Step Overs, 40 reps for time
Hero workout Tuesday
We’ll do the hero workout, J.T. on Tuesday, in honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
MONDAY 10/26/20
PART A |
Back Squat 2-2-2-2-2-2-2 at 80% of 1RM
TUESDAY 10/27/20
PART A | J.T. for time:
21-15-9 reps of:
Handstand Push-up
Ring Dip
Push-up
WEDNESDAY 10/28/20
PART A | 3 Rounds for time:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups or Devil Press 50/35 lbs
the classics
Jumping rope, running, burpees… doesn’t get more classic than that!
Don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/24/20 - OUTDOOR WORKOUT
PART A | With a partner, split however, 30 min AMRAP:
50 Double Unders
400m Run
50m Dumbbell Farmers Carry, 50/35 lbs
400m Run
50 m Walking Lunge
25 Burpees
SUNDAY 10/25/20 OPEN GYM OUTSIDE
GO nuts!
October 22 is national nut day. Sure, it might have been invented by a company trying to sell more product, but why not celebrate with some good ol’ wall balls, burpees, and maybe a side of mixed nuts?
THURSDAY 10/22/20 (Full class plan here)
PART A | 5 Rounds for time:
15 Wall Balls, 20/14 lbs
15 Wall Ball over Shoulder, 20/14lbs
PART B | For time:
18-15-12-9-6-3
Alternating Dumbbell Power Snatch
Burpee over DB
FRIDAY 10/23/20
PART A | For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM
Sprinting into the week
But really, Monday sprints, here we come!
MONDAY 10/19/20 (Full class deck here)
PART A | In 18 minutes:
Strict Press 5x5
PART B | Death by Shuttle Sprint 8 min cap:
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min...
Continuing this for as long as you are able.
TUESDAY 10/20/20 (Full class deck here)
PART A | In 15 minutes:
Establish an Unbroken Heavy Set:
3 Power Cleans
3 Bent Over Rows
3 Front Squats
3 Shoulder-to-Overheads
PART B | For time:
8-7-6-5
Power Cleans, pick load
Bent Over Rows, pick load
Front Squats, pick load
Shoulder-to-Overheads, pick load
Rest 1:30 between each round
WEDNESDAY 10/21/20 (Full class deck here)
PART A | For time:
50 Sit-ups
Handstand Walk, 50 ft
40 Sit-ups
Handstand Walk, 40 ft
30 Sit-ups
Handstand Walk, 30 ft
20 Sit-ups
Handstand Walk, 20 ft
10 Sit-ups
Handstand Walk, 10 ft
PART B | In 12 minutes:
Side Plank 2 x 1-2min per side
Eccentric Push-up w/ Bottom Hold 2x 6-8 reps
Hot, Hot, Hot
Stay hydrated, stay healthy, and come to an extra Sweaty Saturday!
Don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/17/20 - OUTDOOR WORKOUT
PART A | With a partner, 6 rounds for quality:
Partner A:
4x50ft Shuttle Sprint (hand touch)
Partner B:
Plank Hold
PART B | 6 Rounds, alternating EMOM:
30 Unbroken Double Unders
Max Dumbbell Power Snatches
SUNDAY 10/11/20 OPEN GYM OUTSIDE
Mercury retrograde
October 14th - November 3rd is Mercury’s last period of retrograde in 2020. So, in case you thought “what more could happen?” Hold on to your hats…
THURSDAY 10/15/20
PART A | For quality:
Overhead Squat 9-7-5-3-1
Sotts Press 8-8-8-8
Overhead Carry 1-1-1
PART B | In as few sets as possible:
Medicine Ball Clean 1x75 at 20/14 lbs
FRIDAY 10/16/20
PART A | 7 Rounds for time:
7 Strict Ring Dips
7 Strict Knees-to-elbows
PART B | 7 Rounds for time:
7 Kettlebell Swings, 70/53 lbs
7 Burpees
Indigenous Peoples' Day
SF recognizes Indigenous People’s Day on October 12th. Here are five ideas for how you can celebrate this year. And check out this episode of the Point of Origin podcast from Bay Area local Whetstone magazine with local chefs Vincent Medina and Louis Trevino of the former Cafe Ohlone.
MONDAY 10/12/20 (Full class plan here)
PART A | In 20 minutes:
Sumo Deadlift6-6-6
PART B | 21-15-9-6-3 Reps for time:
Deadlift, 185/135 lbs
Box Jump, 24/20 in
TUESDAY 10/13/20 (Full class plan here)
PART A | Double header:
5 Rounds of:
Max rep Bike/Row/Sprint Calories, 30 secs
Rest 1:30
Then
5 rounds of:
Max rep Bike/Row/Sprint Calories, 15 secs
Rest 1:30
PART B | 3 Rounds for quality:
8-10 Weighted Hip Thrust
0:45 Weighted Plank Hold
WEDNESDAY 10/14/20
PART A | AMRAP 20 minutes:
3 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
7 Push-ups
9 Air Squats