Workout of the Day
WOD: Week 9/27-10/1
This past Saturday, 9/25, we welcomed Brandon Chien to coach a 2.5-hour Olympic weightlifting workshop for our community. It was fantastic! We learned techniques to help improve our snatch, clean, and split jerk movements, and generally build our confidence.
We hope to bring more workshops like this to the FCCF community. Stay tuned!
This week, we will be able to put those skills to the test as well as face a few challenges and linchpin tests. Bring it ON!
Brandon Chien (bottom row, second from right in blue shirt) with the FCCF community attendees after the Olympic Weightlifting Workshop on 9/25/21.
WOD: Week 9/20-25
Appreciate everyone’s understanding and assistance this week during our plumbing adventure. Everything is back to normal now, and we look forward to seeing you at FCCF this week!
WOD: Week 9/13-18
Thanks to everyone who came out to the gym or did a 9/11 Remembrance WOD from home.
Looking forward to another great week of sweating and skill!
WOD: "All Remembered 9/11"
This year marks the 20th anniversary of the 9/11 terrorist attacks. The memory of the innocent lives lost, from civilians and firefighters to EMT/paramedics and law enforcement officers, will not ever be forgotten.
Today we honor them through a special workout called “All Remembered 9/11,” in which the rep scheme honor the people who perished.
“All Remembered 9/11”
This workout is dedicated to all the lives that were lost from the US terrorist attacks on September 11, 2001.
For Time (with a Partner):
749 meter Row
100 Deadlifts (135/95 lb.)
749 meter Row
100 Power Cleans (95/65 lb.)
749 meter Row
100 Ground-to-Overheads (65/45 lb.)
750 meter Row
60 Double-Unders
43 Burpees
8 Squat Clean Thrusters (135/95 lb.)
– 2,997 meters Row in total for the 2,997 Civilians
– 343 reps from the Barbell movements and Burpees for the 343 Firefighters
– 60 Double-Unders for 60 Law Enforcement Officers
– 8 Squat Clean Thrusters for the 8 EMT/Paramedics
WOD: Week 9/7-9/10
Hope you had a great Labor Day Weekend! If you made it out yesterday, make sure to ease into this week. It’s gonna be FUN.
9/4-9/6- Labor Day Weekend Update!
Hi everyone! We hope you’re all doing well and are looking forward to the long weekend. We have some fun events on tap at FCCF, starting with the CrossFit Total on Saturday, “The Seven” on Labor Day Monday, and the September Bingo challenge.
Check it out below!
Saturday 9/4 - CrossFit Total
You get 3 attempts each at the Squat, Strict Press, and Deadlift. Your score is the sum of your best lifts. (More detail on the history and guidance for this WOD here.)
This will be a different workout then we typically do for Saturdays, but we’ll still partner up, help load weights, and cheer for each other as we close out our 12-week strength cycle and go for max lifts!
Expect classes to run close to 1hr and 15 mins as we need more time to fit in max efforts on the 3 lifts
If you’re missing that cardio stimulus, throw in a run/row over the weekend and come back on Monday for a tough hero WOD (see below)
Some general guidance to optimize your performance:
Treat it like big game/test day - Eat, sleep, & hydrate well the night before/day of
Check your recent 1 rep results for these lifts (if you don’t know, no problem, we’ll treat it as a heavy single for the day)
Stretch/Mobilize before you get to class
Take adequate rest between max efforts (2-3 mins)
Have a snack and eat between movements
Don’t be afraid to fail! As long as form is good, going to failure can help us understand our true max. (We’ll go over how to fail safely and coaches will keep a close eye on movements and stop people if things start to get sketchy)
Monday, 9/6 - Labor Day Hero WOD: “The Seven”
This workout honors seven CIA officers who were killed by a suicide bomber who had posed as a potential informant reporting on Al-Qaeda at a remote base in southeastern Afghanistan on December 30, 2009.
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters (135/95 lbs)
7 Knees to Elbows
7 Deadlifts (245/175 lbs)
7 Burpees
7 Kettlebell Swings (70/53 lbs)
7 Pull-ups
September FCCF Bingo Challenge!
We’re running another healthy habits challenge this month, this time in Bingo format!
Pick up/Print your Bingo cards at the gym and fill out over the course of the month to earn prizes (mark 5 across/down/diagonal or blackout!)
Keep it at the gym on the back of the scores whiteboard if you need help with accountability!
WOD: Week 8/30-9/3
Great news: we’re bringing back 7am classes starting Wednesday, September 1st!
Also, stay tuned for info on our Labor Day WOD.
WOD: Week 8/23-28
We at Fog City Community Fitness take community health very seriously.
You must show proof of vaccination in order to work out. (We are also currently requiring masks.) If you haven’t yet, send your proof of vaccination to info@fogcitycf.com ASAP.
WOD: Week 8/16-21
Your proof of vaccination is now required to work out at the gym. Please send it to info@fogcitycf.com by 8/20.
WOD: Week 8/9-14
Quick reminder that we’re now requiring masks for all classes. Let’s stay safe together!
WOD: Week 7/26-31
The last week in July. Let’s get after it!
SWEATY SATURDAY, 7/31
With a partner:
As many rounds as possible in 30 mins of:
40 Wall Balls
30 Toes-to-bar
20 Dumbbell Thrusters
10 Bar Muscle-ups
FRIDAY, 7/30
WOD #1:
Sotts Press 4-4-4
Hang Muscle Snatch + 2 Overhead Squat 1-1-1
WOD #2:
Every 1 min for 30 mins: 1 Hang Squat Snatch*, pick load
*3 sec pause at the bottom
THURSDAY, 7/29
WOD #1: Squat 2x3, 1x3+
WOD #2:
As many rounds as possible in 8 minutes of:
8 Burpee Box Jump
16 Goblet Walking Lunge 50/35 lbs
WEDNESDAY, 7/28
For time:
Run, 800 m
100 Sit-ups
50 Pull-ups
Run, 800 m
50 Sit-ups
25 Pull-ups
Run, 800 m
TUESDAY, 7/27
WOD #1: Deadlift 2x3, 1x3+
WOD #2:
For time:
100 Double Unders
Handstand Walk, 50 ft
80 Double Unders
Handstand Walk, 40 ft
60 Double Unders
Handstand Walk, 30 ft
40 Double Unders
Handstand Walk, 20 ft
20 Double Unders
Handstand Walk, 10 ft
MONDAY, 7/26
WOD #1:
Superset:
Strict Press 2x5, 1x5+
Medicine Ball Clean3x1015 mins
WOD #2:
“Elizabeth”
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip
Squat Clean