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      <image:caption>“If you’re looking for a welcoming community of folks to get in shape with and have some fun along the way, I can’t recommend FCCF enough. Workouts are CrossFit style (think barbells, box jumps and rowing) and tough, but always scalable to various fitness levels. On Saturdays, you’ll see members’ little kids and dogs hanging out after class as people socialize- this is more than a gym, it’s a community.” -Nevada L.</image:caption>
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      <image:caption>Kate Fulghum Barbell Coach</image:caption>
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      <image:title>Facility &amp; Safety</image:title>
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      <image:title>Facility &amp; Safety</image:title>
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      <image:caption>“Fog City CF has been my gym community for over 7 years. I can say with no reservations that I have always been treated with respect and encouragement. I’ve gotten stronger and fitter while also growing friendships that I know/hope will continue for the rest of my life. As an ‘older’ athlete well into my 50’s, trying something new can be intimidating, as we’ve all seen ‘fails’ on the internet that make functional fitness look dangerous. Not to worry, at Fog City CF, there is a strong commitment to keeping and developing great coaching, with safety and excellent movement a priority for every workout. I love working out with this diverse group of humans at Fog City CF.” - Kim T.</image:caption>
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      <image:caption>“If you were to look up the word ‘community’ in the dictionary, you’d see a photo of all the wonderful people at Fog City CF. They truly have your health and safety in mind during their indoor and outdoor workouts. I’ve really enjoyed connecting back with people (in a socially distant way that adheres to all the safety guidelines) at the outdoor workouts, and I love that everyone there cares for each other so much. Finding inspiration to work out can be hard, but the wonderful crew of people at Fog City makes sure all of the workouts are fun, challenging, and cater to your level of fitness. I highly recommend trying them out!” -Lisa G.</image:caption>
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