Workout of the Day
WOD 12/26 - 12/31: Holiday Schedule Updates
We’ll be running a slightly reduced schedule this week: no 6:30PM classes and no noon, except on Friday. Make sure to check MindBody for the most up-to-date schedule. Also, try to sign up early, as we may cancel classes that don’t have any sign-ups.
WOD of the Week:
WOD 12/19 - 12/24: Back Squats & Celebrations
🕎 Happy Hanukkah!
Who knew bear crawls can be so grueling? Thanks to Zach & Sarah’s 8 Crazy Nights workout this past Saturday, kicking off Hanukkah! If you joined in for the fun this weekend, you got to experience the burner workout. Wishing everyone in our community a Happy Hanukkah! Wishing your family peace and light this holiday season!
🏋🏼♀️ Coach Kate Competing:
Congratulations to Coach Kate who competed this weekend in Belmont at the Evolution Performance event. Checkout our post on Instagram!
1 Rep Back Squat Max
Monday will wrap up our Back Squat Series. If you’ve been coming in consistently, you’ve been anticipating this day to test out how you’ve progressed. We’re looking forward to seeing many of you hit the PR gong tomorrow.
Holiday WOD & Schedule
Come in this Saturday for our traditional 12 Days of Christmas WOD! It’s going to be a fun one to kick-off the holiday season. Also, we’ll run a holiday schedule the week of 12/26 so stay tuned for that!
WOD for the Week:
WOD 12/12 - 12/17: 'Tis the Season
Oh what fun it was to celebrate this beautiful community this past Saturday over drinks, desserts, and tacos. Thank you for coming out to celebrate Fog City’s accomplishments over the past year. We have so much to be grateful for, but we are most grateful for all of you who make this community so great.
We want to thank our board members who have served in their roles this year. Each year, we vote for members to join our board to help us fill key functions that keep the gym running smoothly. By Friday this week, we will send out details to vote on electing a new board for 2023. Keep a look out for an email about it!
WOD for the Week:
WOD 12/5 - 12/10: See you Saturday!
Don’t forget to RSVP for our Holiday Party at Barebottle on 12/10 from 4-8 pm! Excited to see everyone for refreshment and merriments and to share a recap of the year. RSVP Here!
WOD for the Week:
WOD 11/28 - 12/3: Holiday feels are in the air
Hope everyone had a great Thanksgiving break. Thanksgiving is always a great segue into the holiday season. The Christmas trees are going up, homes are lit-up with beautiful lights, and the playlist starts to change to more holiday themed melodies. Who is listening to Mariah Carey on repeat this year? Well, we’re very excited for the holidays and look forward to celebrating with you all on December 10th. Don’t forget to RSVP!
HOLIDAY PARTY:
FCCF Holiday Party & Town Hall, December 10th, 4-8pm at Barebottle. Potluck dessert and families welcome! (We have the patio reserved.) RSVP here.
WOD for the Week:
WOD 11/21 - 11/26: Thankful for all of you!
Happy Thanksgiving Week to all! We are thankful that you are all a part of the Fog City Community and hope you have a safe and restful holiday. We will be doing our traditional Thanksgiving WOD Thursday and running a reduced schedule this week as follows:
Monday and Tuesday: Regular schedule, get your squats in!
Wednesday: 6:30pm Foundations cancelled
Thanksgiving Thursday: Holiday schedule 8 & 9:15AM for Lumberjack 20
Friday: reduced schedule of 7AM, noon, and 4PM (6AM and 5:15PM cancelled)
Saturday: 8 & 9:15AM
HOLIDAY SWAG:
Order t-shirts, hats, and zipper hoodies for the holidays! Get your orders in b y 11/23/2022:
Tshirts, muscle tanks, tanks, long sleeve Ts, and kids Ts here
Zipper hoodies here (please ignore the "EXAMPLE" text - it will say "COACH" on the right chest for coaches)
HOLIDAY PARTY:
FCCF Holiday Party & Town Hall, December 10th, 4-8pm at Barebottle. Potluck dessert and families welcome! (We have the patio reserved.) RSVP here.
WOD for the Week:
WOD 11/14 - 11/19: Save the Date for End-of-Year Holiday Party
Save the date for our end of the year holiday party. Details below:
WHEN: Saturday, December 10, 2022
WHERE: Barebottle Brewing Company, 1525 Cortland Ave, San Francisco, CA 94110
TIME: 4-8 PM
DETAILS: Join us to celebrate the holidays with the Board and the our amazing members. Bring the family and join us for drinks and bites!
WOD for the Week:
WOD 11/7 - 11/12: New Barbell Cycle for November
Have you dropped in for a Barbell Club class yet? Feedback is in and members who have tried it are really enjoying the new addition to the schedule. We’re excited that our second month is off to a good start. A new month of cycling kicked-off on November 1st.
This cycle, we'll be doing quite a bit of overhead position work! The goal is to improve overhead stability and strength for a better snatch and jerk. This block will also include position work for snatches and cleans and drills/complexes to improve efficiency with the lifts. Of course, we'll be squatting and pulling and have lots of fun accessories to test and improve your athleticism.
If you’re still on the fence about signing up for a full month, drop-ins are more than welcome and every annual member gets 3-classes free a year!
Have a wonderful week ahead!
WOD for the Week:
WOD 10/31 - 11/5: Let the Countdown Begin
Countdown to the new year:
1 day until Halloween
25 days until Thanksgiving
55 days until Christmas
62 days until New Years
While we’re counting down for the new year, we’re feverishly planning some great programming and events for the remainder of the year. Some fun things ahead:
Barbell Club kicks off a new Programming Cycle this month. Don’t miss it!
Holiday Party planning has kicked-off — keep an eye out for a save the date
Swag (t-shirts, sweatshirts, etc) are being planned for — keep an eye out for more information on how to order.
WOD of the Week:
WOD 10/24 - 10/29: Happy Almost Halloween
Happy almost Halloween! 🎃 👻
Can’t believe this week is the official last week of October. What a month it has been so far — class attendance has been growing everyday, the new space has been a saving grace for overflows, and Barbell Club has been well received. A few reminders to share this week:
Membership renewals: If you haven’t already, don’t forget to renew your memberships! Reach out to us about any questions.
Barbell Club: New programming for Barbell Club begins in November. If you haven’t checked out a class yet, feel free to drop in! It’s a great program to work on Olympic movements and strength training.
Open Gym: Don’t forget about our Coached and Uncoached Open Gym hours. This is a great time to catch up on a WOD or work on advancing certain movements.
Hope you all have a great week ahead!
WOD of the Week:
WOD 10/17 - 10/22: Member's Journey - Nevada Lane
Member Journey Series
Every member that walks through the doors of Fog City CF has a story as to why they are there. They are looking to get fitter, stronger, or just maintain. They maybe there to challenge themselves and train for their next big fitness event. There are members who are powering through some life moments and leaning hard on our community to get them through the micro-moments. We wanted to share a story about a member, Nevada Lane. Nevada has been a long time member of our community. Last year, she was diagnosed with breast cancer and at the same time going through menopause. We wanted to share Nevada’s story about how she’s approaching CrossFit differently these days. Thank you to Nevada for sharing her story with us.
Nevada’s Fitness Journey
I was introduced to CrossFit 8 years ago by coach Alyssa, who’d been a triathlon training buddy of mine a long time ago. I had no idea what I was getting into! I’d barely touched a barbell, had no idea what a jerk was, let alone a snatch, and was terrified of doing anything upside down for a long time.
About 3 months in, I realized I was having fun. Like really having fun in a way I hadn’t since my triathlon days a decade before. The combination of community, physical challenge, and feeling like I was always learning something new was addictive. I was hooked, and slowly went from coming to workouts twice a week to coming 6 days a week. It was the era of lots of PRs and Rx WODs!
There were injuries on the way - bicep tendonitis, tennis elbow, pulled adductor, foot stuff, neck stuff, but it would generally resolve itself with rest. My focus for the first 5 years or so was performance and being lean (I got a little obsessed with counting macros and ate a lot of weird stuff to get down to 15% body fat. Do not recommend).
When Covid hit, I started working out on my driveway with the few dumbbells we had at home. Coach Alex’s Zoom workouts were a lifeline to mental health … and maintaining some semblance of fitness. When the masked workouts started up at McLaren Park I was so happy to see everyone and so grateful to Hill, Liz, Gordon, Lindsay and the rest of the team for keeping the community going.
In 2021 I was diagnosed with super early stage breast cancer and went through multiple biopsies, two surgeries, and a month of radiation (no chemo, thank heavens). Coach Amy was my radiation technician at UCSF, and it was a total blessing to have a friendly face at the hospital every day when my spirits were pretty low.
Many days during treatment I came to the gym and got on the bike because I couldn’t use my upper body, or skipped it and walked instead because I was tired or it felt depressing to not be able to do the workout. A couple times I came in, felt emotionally overwhelmed, left without working out and had a good cry. I didn’t know it at the time, but I was also in the midst of menopause, so let’s just say it was an emotional year ;)
After 8 years of CrossFit, cancer and menopause, my focus now is much less on PRs and how I look in a tank top, and much more about staying strong and healthy. I still love the community and still love trying to get better at movements … and I still can’t do fuc*ing double-unders!!
What to Expect with Upcoming Programming
We’re starting a new cycle of programming this week! Here’s some of the things you will see over the next couple of months:
Strength focus: working through back squat variations with pause, tempo, and then regular back squats. The squat day will always be paired with complementary accessory work.
Benchmark day, with classic CrossFit workouts programmed.
A “Build the Base” workout, which are longer workouts using mixed modalities, to help you work on conditioning and pacing.
Other accessory work, including gymnastics skill work (handstands) and our usual shoulder health day.
Don’t forget, if you’re interested in working on your Olympic lifting, Barbell Class is Tuesday & Thursday at 5:30pm and Sundays at 10am. Feel free to drop in for some focused work on your lifting.Get excited! It’s going to be a fun few months. We’re looking forward to see you all in the gym.
WOD of the Week
WOD 10/10 - 10/15: Barbell Club in Full Swing
Who made it out for Fleet Week this weekend? Hope you all were able to catch the air show on Friday and Saturday before the dense fog moved in on Sunday, cancelling the show. But perhaps you were at the gym for Barbell Club flexing your snatch work or clean and jerks.
We kicked off Barbell Club this week, thanks to Coach Kate. If you haven’t checked it out, sign-up today! Classes take place:
Tuesday & Thursday - 5:30 - 7 pm
Sundays - 10 - 11:30 am
Many of you have expressed interest in Barbell Club and we’re excited to hear it. Many of you have a lot of questions, so we wanted to make sure we provided more clarity. Here’s the deal:
Barbell Club is for EVERYONE: You don’t have to be some rough, tough, buff lifter to be part of the club. The “club” is inclusive and supportive of every type of athlete. Think of Barbell Club as a way to improve your lifting technique, get dedicated coaching feedback from experts, and get stronger!
Barbell Club is different from normal classes: Yes, Barbell Club is different from our normally programmed Crossfit classes. Barbell Club focuses on Olympic style movements, such as snatches, clean and jerks, and deadlifts. Classes will focus on strength building and refining lifting techniques. These classes are also 90-minutes long versus our traditional 60-minute classes.
It is extra: If you’re an annual member, you get 3-classes free annually. Otherwise, it is $100 extra a month for Annual or Month-by-Month members. The extra $100 gets you access to 4-weeks of Barbell Club programming ($8.33/class additional). The monthly membership gives your access to the programming in advance and a way to track your progress. If you think you will attend more than 3 barbell classes a month, the monthly access option is the best.
You don’t need to commit to the full cycle: You’re probably thinking, I’m not ready to commit to a full 4-weeks of cycle, but I want to drop-in here or there. Not a problem — you are not required to commit to a full month’s cycle. You have the option of paying per drop-in class or purchase a 10-pack class pass to use towards barbell club classes.
Barbell Club Only Membership: You can absolutely sign-up only for Barbell Club classes for your membership option. At this time, we only offer a month-to-month membership for Barbell Club.
All sign-up options are available in the MindBody app. If you have any further questions, please reach out barbell@fogcitycf.com.
WOD of the Week: