Workout of the Day
8/25-8/30: Almost September
It’s almost September, school’s back in session, summer’s back in SF…let’s do this!
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.