Workout of the Day
New strength cycle starts this week!
Get excited: we're starting a new strength cycle this week!! It will be seven weeks and include the Power Clean, Overhead or Front Squat (athlete's choice), and Bench Press (aka "The Other CrossFit Total" lifts).
This week on Monday, Wednesday, and Friday we'll be building to a heavy single as a baseline. We'll follow this up with a four-week progression, decreasing in reps and increasing in weight as we get comfortable with the lifts. We'll do a deload week and then retest our lifts the week of 11/17.
Expect the strength days to be paired with shorter workouts, medium to long workouts on the other weekdays, and our usual partner workouts on Saturdays.
We can't wait to see the progress you all make over the next seven weeks!
🍂9/22-9/27: Welcome, Fall!
As we welcome Fall 🍁(AKA San Francisco Summer☀️), consider this your invitation to continue discovering new ways to push yourself, rehab yourself, work on a new skill, center yourself — whatever brings you the most peace — here at Fog City CF.
9/15-9/20: Let’s go
THIS Sunday, September 21 at 12pm: Olympic Weightlifting Onboarding! Sign up on MINDBODY & tell all your friends. :)
Enjoy the week!
9/8-9/13: Back at it
One of our regulars Nikhil remarked that he considers this time of year as a “new year,” a time of renewal — the weather is changing, school is back in session, etc. and it’s a good time to recharge and rethink exercise. Whether you adopt this philosophy or not (I like it!), show up to FCCF this week and try something new, different, and/or just keep showing up!
9/1-9/6: Happy Labor Day!
Hope everyone has a great short week this week. We are running a Saturday-ish schedule on Monday, Sept 1 with 8am and 9:15am and a holiday workout “Whitten",” which is:
22 Kettlebell swings, 70/53 lbs.
22 Box jump, 24/20 in.
Run 400 meters
22 Burpees
22 Wall balls, 20/14 lbs.
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!