Workout of the Day
8/18-8/23: Back to school, back to school
It’s back to school time for SFUSD! Good luck to all the teachers, parents, and students in our community. Our gym is a fantastic place to forget about the day-to-day and focus on specific goals…just sayin’!
8/11-8/16: Just show up
Remember that the most important thing is showing up…see you this week!
7/21-7/26: More of What You Crave
Strength training that is! We’re in Week 2 of the 7-Week Strength Cycle this week. As a reminder, the cycle revolves around the CrossFit Total lifts: Back Squat, Deadlift, and Strict Press.
Have fun and see you there!
7/14-7/19 Programming Updates
Happy middle of the summer! Here are some programming updates for you:
We're starting a 7-week strength cycle this week, revolving around the CrossFit Total lifts: Back Squat, Deadlift, and Strict Press. This first week we'll be testing a heavy set of 3 reps for each lift to establish a baseline. We'll work through different rep schemes on these lifts over the next 5 weeks, then we'll test heavy lifts again the week of August 25.
You'll see more sprint and interval workouts to help you develop your intensity and pacing.
Expect a focus on handstands also, seeing them about once per week.
This should be a fun couple of months. Can't wait to see you in the gym!
☀️6/8-6/14: Our Pride Event is Coming Soon!
🏳️🌈Our Pride event is this Saturday! The WODs are at typical Saturday times (8am, 9:15am, and 10:30am) but they are FREE*, so please bring a friend! Just make sure that you and they sign up via MINDBODY. 12pm is when the party and potluck begin! We will have crafts/activities for kids, music, and an auction/raffle benefiting Our Family Coalition.
We will need help hanging Pride flags on Friday night 6/13, around 5pm, setting up for the party on Saturday, 6/14 at 11:30am, and cleaning up on Saturday around 4ish. Thank you, community!
Also, much love to the dads and dad figures at FCCF! We see you!
*Donations are welcome! They will benefit Our Family Coalition.
🌻6/2-6/7: June BLOOM (send Pride help!)
It’s June. We are firmly in Pride season, Gemini season, and (soon!) Summer season!
🏳️🌈Speaking of Pride…! We are accepting monetary donations at the door for the free WODs in the morning (bring a friend!) AND auction donations. We are accepting items like:
Gift cards to local restaurants, bars, coffee shops, wine shops, retailers
Bags of coffee beans, baskets of chocolates, baskets of artisan goods, cases of beer and/or wines
Coffee mugs, steins, travel mugs, water bottles
Tickets to sports, concerts, other activities
Subscriptions, services
Anything else cool!
Please email Lindsey@fogcitycf.com by June 9.
🇺🇸5/26-5/31: Murph’s Here!
It’s Murph Time!
Today’s workout, “Murph,” was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this country and the beautiful people who make it what it is.
Quick note: We will be running a Saturday schedule on Monday, 5/26: 8am, 9:15am and 10:30am.
🤸🏽♀️“Murph” consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and a 1-mile run. There are several scaling options (like a half Murph) and strategies that we’ll discuss during class intros tomorrow, and you can also check out some ideas below:
