Workout of the Day
Events & Updates
10/14-10/19: Cleaning Up 🗑️ & Doing Cleans 🏋🏽♀️
🧼Reminder: THIS Sunday, Oct. 20 at 12pm is our Fall Community Event! We will be cleaning up the streets around the gym for an hour, followed by a potluck -- sign up here: https://docs.google.com/spreadsheets/d/10TR7lnUx37b6XXs2tIPD1_n3Kgg6weNxacZuMvaLsQE/edit?gid=0#gid=0
🚧All equipment will be supplied — just bring water and a hat/sunglasses. Kids welcome!!
10/7-10/12: Oct. 20 @ 12pm, Save the Date! 🗑️
👂Have you heard? We are cleaning the streets around FCCF!
🗓️Join us on October 20 at 12pm for our Fall Volunteer Event, followed by a potluck party at the gym. All equipment will be supplied — just bring water and a hat/sunglasses.
🙌Sign up at info@fogcity.com!
9/30-10/5: Hello, October! 🔮
Welcome, October!
Mark your calendars for our Community Volunteer Event on October 20 at 12pm. We’ll be cleaning up the neighborhood around FCCF, followed by a potluck party at the gym. All equipment will be supplied — just bring water and a hat/sunglasses. Sign up at info@fogcity.com!
9/23-9/28: Squats low, standards high
At FCCF, we are proud to take form very seriously. As we enter into a new week of workouts, keep in mind that your form is much more important than adding more weight just to reach a # PR. Work up to it with good form. Remember: keep your squats low and your standards high.
9/16-9/21: 🍂Fall is coming!🧹
🍂Our Fall Community Volunteer Event is coming! Vote for your date and time preference here: https://fog-city-cf.slack.com/archives/CSB4V9BBP/p1726251923069499.
9/9-9/14: This week's workouts are.....
Thanks for your patience while the parking lot work is finished up! Here’s what we have coming up this week:
9/2-9/7: September and Squats
Welcome to September! Along with jumping into a new month this week, we’re kicking off our next block of strength work. You’ll see front squats and push jerks for the next three weeks. See you at the gym!
8/26-8/31: Labor Day Reminder!
Labor Day Weekend is coming up! On Monday, September 2, we’ll do our traditional hero WOD, the Seven. https://wodwell.com/wod/the-seven/ and holding classes at 8am and 9:15am ONLY.
We are on week 3 of a 9-week programming cycle…let’s get into it!
8/19-8/24: Back to school & lifting cycles
Best wishes to those of you and your families that are heading back to school this week! With summer travel winding down, we are returning to a lifting cycle to build strength and are kicking off week 2 of a 9-week programming cycle. Here are some highlights:
Heavy days: these will be programmed in three 3-week blocks. Within each 3-week block, the movements will stay the same, but reps will go down and hopefully the weights will go up. Each block will pair a strength lift with a weightlifting variation. This first block is weighted lunges and hang power cleans.
We’ll continue to have a day with a longer workout to focus on conditioning. You can stick with the Zone 2 target or you can push for a harder, but still sustainable, pace.
Grunt work: we’ll have a day each week with some “grunt work” – different types of carries, sled pulls and pushes, etc. Sometimes these will be in the main workout and sometimes they’ll be our post-workout accessory work.
The rest of the week will consist of our classic types of workouts – AMRAPS, EMOMs, chippers, etc. – in short to medium time domains. Depending on the length of the main workout, you may see some lifting before or some post-workout accessory work.
Here’s what’s on tap this week:
8/12-8/17: H-O-T T-O G-O!
Summer’s (almost) over! We can’t wait to see many of you back at the gym.
8/5-8/10: FOG-ust is here! Let's sweat...
Whether you love this special San Francisco weather or you don’t, we got some sweaty and fun workouts for you this week. See you there!