Workout of the Day

 
Liz Terry Liz Terry

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!

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Aug 10, 2024
    20 RFT: Push Press, 100 m, and Burpees

    20 rounds for time of: 7 Push Press, 115/75 lbs Run, 100 m 7 Burpees


  • Friday WOD Part A
    MAIN: Fog City WODS - Aug 09, 2024
    Power Clean : 1x5

    Power Clean 1x5 Use the heaviest weight you can for the set.


  • Friday WOD Part B
    MAIN: Fog City WODS - Aug 09, 2024
    FT: Power Cleans and Box Jumps

    For time: 50 Power Cleans, 135/95 lbs Every 1 min (starting at 0:00) complete: 10 Box Jumps, 24/20 in Time cap: 15 mins


  • Thursday WOD
    MAIN: Fog City WODS - Aug 08, 2024
    Chipper: Rows, Box Pike Push-ups, Rows, and 4 more

    For time: Row, 500 m 20 Box Pike Push-ups, 24/20 in Row, 500 m 35 Hand Release Push-ups Row, 500 m 50 Push-ups Row, 500 m


  • Thursday Post-WOD Accessories
    MAIN: Fog City WODS - Aug 08, 2024
    Alt EMOM 12 mins: Lunge Holds, Single Arm Rows, and V-ups

    Every 1 min for 12 mins, alternating between: Lunge Hold, 40 secs 16 Single Arm Rows, pick load 10 V-ups


  • Wednesday WOD Part A
    MAIN: Fog City WODS - Aug 07, 2024
    Hang Power Snatch : 1x3

    Hang Power Snatch 1x3 Use the heaviest weight you can for the set.


  • Wednesday WOD Part B
    MAIN: Fog City WODS - Aug 07, 2024
    3 RFT: Hang Power Snatches, Rope Climbs, and 200 m

    3 rounds for time of: 10 Hang Power Snatches, 95/65 lbs 2 Rope Climbs Run, 200 m


  • Tuesday WOD
    MAIN: Fog City WODS - Aug 06, 2024
    4 RF-ME / 1 min Stations: Plank Holds, Single Dumbbell Box Step-ups, and Deadlifts

    4 rounds, 1 min per station, for max reps of: Plank Hold Single Dumbbell Box Step-up, 50/35 lbs, 24/20 in Deadlift, 225/155 lbs Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.


  • Tuesday Post-WOD Skill Work - Part 1
    MAIN: Fog City WODS - Aug 06, 2024
    L-Sit : Max Hold

    A single L-Sit Hold for max time.


  • Tuesday Post-WOD Skill Work - Part 2
    MAIN: Fog City WODS - Aug 06, 2024
    L-Sit Hold : 2x Max Hold

    L-Sit Hold 2x max hold Rest as needed between efforts.


  • Monday WOD
    MAIN: Fog City WODS - Aug 05, 2024
    AMRAP 20 mins: Dumbbell Front Squats, Double Unders, Strict Pull-ups, and Handstand Walks

    Complete as many rounds as possible in 20 mins of: 15 Dumbbell Front Squats, 50/35 lbs 50 Double Unders 12 Strict Pull-ups Handstand Walks, 50 ft


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Liz Terry Liz Terry

7/29-8/3: Up this week...

Welcome to August! Here are our workouts for the week:

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Aug 03, 2024
    5 RFT: Rows, Box Jumps, Deadlifts, and Wall Balls

    5 rounds for time of: Row, 600 m 10 Box Jumps, 30/24 in 20 Deadlifts, 275/185 lbs 30 Wall Balls, 20/14 lbs, 10/9 ft


  • Friday WOD
    MAIN: Fog City WODS - Aug 02, 2024
    Alt EMOM 18 mins: 200 m, Toes-to-bars, and Hang Power Snatches

    Every 1 min for 18 mins, alternating between: Run, 200 m 15 Toes-to-bars 10 Hang Power Snatches, 95/65 lbs


  • Thursday WOD Part A
    MAIN: Fog City WODS - Aug 01, 2024
    Thruster : 5-5-5

    Thruster 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Thursday WOD Part B
    MAIN: Fog City WODS - Aug 01, 2024
    Marco

    3 rounds for time of: 21 Pull-ups 15 Handstand Push-ups 9 Thrusters, 135/95 lbs U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.


  • Wednesday WOD
    MAIN: Fog City WODS - Jul 31, 2024
    4 mins RemReps: Assault Bikes and Box Step-ups; 4 mins RemRep...

    In 4 mins, for max reps of: Assault Bike, 2.4/2 km max reps in remaining time Box Step-ups, 50/35 lbs, 24/20 in Rest 1:30 -- then -- In 4 mins, for max reps of: Assault Bike, 2.4/2 km max reps in remaining time Dumbbell Cleans, 50/35 lbs Rest 1:30 -- then -- In 4 mins, for max reps of: Assault Bike, 2.4/2 km max reps in remaining time Box Jumps, 30/24 in


  • Wednesday Post Workout
    MAIN: Fog City WODS - Jul 31, 2024
    AMRAP 10 mins: Reverse Sled Drags and Sandbag Carries

    Complete as many rounds as possible in 10 mins of: Reverse Sled Drag, pick load, 50 ft Sandbag Carry, pick load, 100 ft


  • Tuesday WOD
    MAIN: Fog City WODS - Jul 30, 2024
    5 RFT: One Arm Dumbbell Snatch (Alternating)s and Burpees

    5 rounds for time of: 20 One Arm Dumbbell Snatch (Alternating)s, 70/50 lbs 20 Burpees


  • Tuesday Post-WOD Midline Accessories
    MAIN: Fog City WODS - Jul 30, 2024
    3 RFQ: Weighted Sit-ups, Alternating Bird Dogs, and Half Kneeling Palloff Press

    3 rounds for quality of: 15 Weighted Sit-ups, pick load 12 Alternating Bird Dogs 16 Half Kneeling Palloff Press


  • Monday WOD Part A
    MAIN: Fog City WODS - Jul 29, 2024
    Back Squat : 5-5-5

    Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jul 29, 2024
    3 RFT: 400 m, Double Unders, and Back Squats

    3 rounds for time of: Run, 400 m 100 Double Unders 10 Back Squats, 225/155 lbs


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Liz Terry Liz Terry

7/22-7/27 High Summer!

We hope you’re all enjoying the summer season! It’s hard to believe, but we’re a month away from many schools starting up, so we hope everyone has had some time to enjoy activities outside of their normal routines. We have some coaches taking well-deserved vacations and with lower staffing may be cancelling some classes over the next few weeks. Please check our schedule on MindBody or our website the day prior to ensure class is scheduled as planned.

Thanks and see you all at the gym!

  • Sweaty Saturday Partner WOD Part A
    MAIN: Fog City WODS - Jul 27, 2024
    Power Snatch : 2 Rep Max

    Record your best Power Snatch 2 rep max lift. Only include the heaviest 2 rep, do not include sets prior to it.


  • Sweaty Saturday WOD Part B
    MAIN: Fog City WODS - Jul 27, 2024
    Chipper: Pull-ups, Power Snatches, Pull-ups, and 15 more

    For time: 27 Pull-ups 10 Power Snatches, 95/65 lbs 24 Pull-ups 10 Power Snatches, 95/65 lbs 21 Pull-ups 10 Power Snatches, 95/65 lbs 21 Handstand Push-ups 8 Power Snatches, 135/95 lbs 18 Handstand Push-ups 8 Power Snatches, 135/95 lbs 15 Handstand Push-ups 8 Power Snatches, 135/95 lbs 18 Burpee Box Jumps, 24/20 in 6 Power Snatches, 155/105 lbs 15 Burpee Box Jumps, 24/20 in 6 Power Snatches, 155/105 lbs 12 Burpee Box Jumps, 24/20 in 6 Power Snatches, 155/105 lbs


  • Friday WOD
    MAIN: Fog City WODS - Jul 26, 2024
    White

    5 rounds for time of: 3 Rope Climbs, 15 ft 10 Toes-to-bars 21 Plate Overhead Walking Lunges, 45/25 lbs Run, 400 m U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


  • Thursday WOD Part A
    MAIN: Fog City WODS - Jul 25, 2024
    Deadlift : 3-3-3-3-3

    Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Thursday WOD Part B
    MAIN: Fog City WODS - Jul 25, 2024
    AMRAP 10 mins: Bar Muscle-ups, Box Jumps, and Dumbbell Deadlifts

    Complete as many rounds as possible in 10 mins of: 5 Bar Muscle-ups 10 Box Jumps, 30/24 in 15 Dumbbell Deadlifts, 70/53 lbs


  • Wednesday WOD
    MAIN: Fog City WODS - Jul 24, 2024
    6 RFT: Hang Power Cleans, Front Squats, Push Jerks, and 2 more

    6 rounds for time of: 3 Hang Power Cleans, 135/95 lbs 4 Front Squats, 135/95 lbs 2 Push Jerks, 135/95 lbs 8 Burpee Over Bars Farmers Carry, 53/35 lbs, 100 ft


  • Wednesday Post-WOD Accessories
    MAIN: Fog City WODS - Jul 24, 2024
    3 RFQ: Sled Drags and Strict Pull-ups

    3 rounds for quality of: Sled Drag, pick load, 100 ft 5 Strict Pull-ups, pick load


  • Tuesday WOD
    MAIN: Fog City WODS - Jul 23, 2024
    FT: Runs, Bikes, Rows, and 6 more

    For time: Run, 5 mins Bike, 5 mins Row, 5 mins Run, 4 mins Bike, 4 mins Row, 4 mins Run, 3 mins Bike, 3 mins Row, 3 mins


  • Monday WOD Part A
    MAIN: Fog City WODS - Jul 22, 2024
    Back Squat : 10-8-6

    Back Squat 10-8-6 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jul 22, 2024
    Alt EMOM 12 mins: Wall Balls, Kettlebell Swings, and AbMat Sit-ups

    Every 1 min for 12 mins, alternating between: 20 Wall Balls, 20/14 lbs, 10/9 ft 20 Kettlebell Swings, 53/35 lbs 20 AbMat Sit-ups


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Liz Terry Liz Terry

Workouts for 7/15-7/20

Here’s what we’re up to this week. Hope to see you in the gym!

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Jul 20, 2024
    Chipper: Air Squats, Pull-ups, Handstand Push-ups, and 3 more

    For time: 200 Air Squats 100 Pull-ups 80 Handstand Push-ups 60 Toes-to-bars 40 Pistols 20 Ring Muscle-ups


  • Friday WOD Part A
    MAIN: Fog City WODS - Jul 19, 2024
    Complex: Power Snatches and Overhead Squats : 1-1-1

    1x [ 1 Power Snatch + 1 Overhead Squat ] 1x [ 1 Power Snatch + 1 Overhead Squat ] 1x [ 1 Power Snatch + 1 Overhead Squat ] Use the heaviest weight you can for each set. Rest as needed between sets.


  • Friday WOD Part B
    MAIN: Fog City WODS - Jul 19, 2024
    Alt EMOM 15 mins: Double Unders, Power Snatches, and Burpee Box Jump Overs

    Every 1 min for 15 mins, alternating between: 60 Double Unders 15 Power Snatches, 75/55 lbs 10 Burpee Box Jump Overs, 24/20 in


  • Thursday WOD
    MAIN: Fog City WODS - Jul 18, 2024
    Chipper: Bike Calories, Single Dumbbell Box Step-ups, Row Calories, and 3 more

    For time: 80/60 Bike Calories 80 Single Dumbbell Box Step-ups, 50/35 lbs, 16/12 in 80/60 Row Calories Farmers Carry, pick load, 200 m Run, 800 m Bear Crawl, 300 ft


  • Wednesday WOD Part A
    MAIN: Fog City WODS - Jul 17, 2024
    Complex: Push Press and Push Jerks : 1-1-1-1

    1x [ 2 Push Press + 2 Push Jerks ] 1x [ 2 Push Press + 2 Push Jerks ] 1x [ 2 Push Press + 2 Push Jerks ] 1x [ 2 Push Press + 2 Push Jerks ] Use the heaviest weight you can for each set. Rest as needed between sets.


  • Wednesday WOD Part B
    MAIN: Fog City WODS - Jul 17, 2024
    4 RFT: Thrusters and Kettlebell Swings

    4 rounds for time of: 15 Thrusters, 95/65 lbs 15 Kettlebell Swings, 53/35 lbs


  • Tuesday WOD Part A
    MAIN: Fog City WODS - Jul 16, 2024
    Weighted Strict Pull-up : 1x1

    Weighted Strict Pull-up 1x1 Use the heaviest weight you can for the set.


  • Tuesday WOD Part B
    MAIN: Fog City WODS - Jul 16, 2024
    AMRAP 10 mins: Walking Lunges, Strict Pull-ups, and Single Arm Dumbbell Press

    Complete as many rounds as possible in 10 mins of: 30 Walking Lunges 6 Strict Pull-ups 10 Single Arm Dumbbell Press, 35/25 lbs


  • Monday WOD
    MAIN: Fog City WODS - Jul 15, 2024
    Hall

    5 rounds for time of: 3 Cleans, 225/155 lbs Run, 200 m 20 Alternating Kettlebell Snatches, 1.5/1 pood Rest 2 mins U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.


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Liz Terry Liz Terry

7/8-7/13: Squats low. Standards high.

Thanks for joining on the Fourth of July for Hotshots 19! Hope you’re not still sore…😆

  • Saturday WOD: Partner Dumbbell Linda
    MAIN: Fog City WODS - Jul 13, 2024
    10-9-8-7-6-5-4-3-2-1: Dumbbell Deadlifts, Dumbbell Bench Press, and Dumbbell Squat Cleans

    10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Deadlift, 50/35 lbs Dumbbell Bench Press, 50/35 lbs Dumbbell Squat Clean, 50/35 lbs


  • Friday WOD
    MAIN: Fog City WODS - Jul 12, 2024
    FT: Sumo Deadlift High-pulls, Plank Holds, Lateral Burpee Over Bars, and 4 more

    For time: 30 Sumo Deadlift High-pulls, 75/55 lbs Plank Hold, 1 min 30 Lateral Burpee Over Bars Plank Hold, 1 min 30 Sumo Deadlift High-pulls, 75/55 lbs Plank Hold, 1 min 30 Lateral Burpee Over Bars


  • Friday Post-WOD Skill Work
    MAIN: Fog City WODS - Jul 12, 2024
    Broad Jumps : 5x1

    Broad Jumps 5x1 Rest as needed between efforts.


  • Thursday WOD Part A
    MAIN: Fog City WODS - Jul 11, 2024
    Cluster : 1x1

    Cluster 1x1 Use the heaviest weight you can for the set.


  • Thursday WOD Part B
    MAIN: Fog City WODS - Jul 11, 2024
    Alt EMOM 12 mins: 400 m, Wall Balls, and Pull-ups

    Every 2 mins for 12 mins, alternating between: Run, 400 m 20 Wall Balls, 20/14 lbs + 20 Pull-ups


  • Wednesday WOD Part 1
    MAIN: Fog City WODS - Jul 10, 2024
    Bike : 1x 8 mins

    For distance: Bike: 1x 8 mins


  • Wednesday WOD Part 3
    MAIN: Fog City WODS - Jul 10, 2024
    Row : 1x 8 mins

    For distance: Row: 1x 8 mins


  • Wednesday WOD Part 2
    MAIN: Fog City WODS - Jul 10, 2024
    AMRAP 8 mins: Lunge + Lunge + Squats, Waiters Walks, and Plank Dumbbell Pull Throughs

    Complete as many rounds as possible in 8 mins of: 5 Lunge + Lunge + Squats Waiters Walk, pick load, 100 ft 10 Plank Dumbbell Pull Throughs, 50/35 lbs


  • Wednesday WOD Part 4
    MAIN: Fog City WODS - Jul 10, 2024
    AMRAP 8 mins: Bear Crawls, Single Arm Suitcase Deadlifts, Handstand Push-ups, and Toes-to-bars

    Complete as many rounds as possible in 8 mins of: Bear Crawl, 50 ft 20 Single Arm Suitcase Deadlifts, 53/35 lbs 5 Handstand Push-ups 10 Toes-to-bars


  • Tuesday WOD
    MAIN: Fog City WODS - Jul 09, 2024
    4 RFT: Rope Climbs, Clean & Jerks, and Double Unders

    4 rounds for time of: 3 Rope Climbs 10 Clean & Jerks, 155/105 lbs 50 Double Unders


  • Monday WOD Part A
    MAIN: Fog City WODS - Jul 08, 2024
    Front Squat : 3-3-3-3-3

    Front Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jul 08, 2024
    FT: Bike Calories, Kettlebell Swings, and Bike Calories

    For time: 30/25 Bike Calories 60 Kettlebell Swings, 53/35 lbs 30/25 Bike Calories


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Liz Terry Liz Terry

7/1-7/6 Welcome to July!

We’re already halfway through 2024! Here’s a few notes about the holiday week upcoming:

  • Thursday, the 4th of July, we’ll be doing our traditional hero WOD Hotshots 19 at 8 and 9:15am. (All other classes are cancelled.)

  • We’re running a regular schedule the rest of the week, but please sign up early as we may cancel some classes depending on projected attendance.

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Jul 06, 2024
    Chipper: Box Jump Overs, Deadlifts, Shoulder-to-Overheads, and Ring Muscle-ups

    For time: 100 Box Jump Overs, 24/20 in 80 Deadlifts, 155/105 lbs 60 Shoulder-to-Overheads, 155/105 lbs 40 Ring Muscle-ups


  • Friday WOD
    MAIN: Fog City WODS - Jul 05, 2024
    AMRAP 15 mins: Row Calories, Dumbbell Push Press, and Toes-to-bars

    Complete as many rounds as possible in 15 mins of: 20 Row Calories 15 Dumbbell Push Press, 50/35 lbs 10 Toes-to-bars


  • Thursday Holiday Hero WOD
    MAIN: Fog City WODS - Jul 04, 2024
    Hotshots 19

    6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.


  • Wednesday WOD
    MAIN: Fog City WODS - Jul 03, 2024
    Alt EMOM 12 mins: Kettlebell Swings, Over Unders, and Double Unders

    Every 1 min for 12 mins, alternating between: 15 Kettlebell Swings, 70/53 lbs 15 Over Unders, 24/20 in 50 Double Unders


  • Wednesday Post-WOD Accessories
    MAIN: Fog City WODS - Jul 03, 2024
    AMRAP 8 mins: Hollow Rocks, Supermen, and Russian Twists

    Complete as many rounds as possible in 8 mins of: 16 Hollow Rocks 18 Supermen 20 Russian Twists, pick load


  • Tuesday WOD: Conditioning Challenge
    MAIN: Fog City WODS - Jul 02, 2024
    Any Machine : 1x 20 mins

    Each for distance: Any Machine: 1x 20 mins


  • Tuesday Post Workout Accessories
    MAIN: Fog City WODS - Jul 02, 2024
    3 RFQ: Single Arm Bottoms-up Kettlebell Press, Single Arm Bottoms-up Kettlebell Carries, Single Arm Bottoms-up Kettlebell Press, and 2 more

    3 rounds for quality of: 5 L Single Arm Bottoms-up Kettlebell Press, pick load Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft 5 R Single Arm Bottoms-up Kettlebell Press, pick load Single Arm Bottoms-up Kettlebell Carry, pick load, R 50 ft Supinated Grip Bar Hang, 30 secs


  • Monday WOD Part A
    MAIN: Fog City WODS - Jul 01, 2024
    Back Squat : 3-3-3-3-3

    Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jul 01, 2024
    AMRAP 8 mins: Walking Lunges and Burpee-to-Targets

    Complete as many rounds as possible in 8 mins of: 20 Walking Lunges 20 Burpee-to-Targets, 6 in


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Liz Terry Liz Terry

6/24-6/29 Last Week of June!

Here are the WODs for the week. Let’s finish off June strong!

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Jun 29, 2024
    AMRAP 20 mins: Dumbbell Hang Squat Cleans, Farmers Carries, and Toes-to-bars

    Complete as many rounds as possible in 20 mins of: 5 Dumbbell Hang Squat Cleans, 50/35 lbs Farmers Carry, 53/35 lbs, 100 m 10 Toes-to-bars


  • Friday WOD Part A
    MAIN: Fog City WODS - Jun 28, 2024
    2-Position Power Snatch : 1x1

    2-Position Power Snatch 1x1 Use the heaviest weight you can for the set.


  • Friday WOD Part B
    MAIN: Fog City WODS - Jun 28, 2024
    FT: Power Snatches, and Double Unders

    For time: 75 Power Snatches, 75/55 lbs Every time you break complete: 50 Double Unders


  • Thursday WOD
    MAIN: Fog City WODS - Jun 27, 2024
    3 RFT: 1200 m, Plank Dumbbell Pull Throughs, No Push-up Burpees, and Alternating Box Step-ups

    3 rounds for time of: Run, 1200 m 10 Plank Dumbbell Pull Throughs, pick load 15 No Push-up Burpees 20 Alternating Box Step-ups


  • Wednesday WOD Part A
    MAIN: Fog City WODS - Jun 26, 2024
    Push Press : 3-3-3-3

    Push Press 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Wednesday WOD Part B
    MAIN: Fog City WODS - Jun 26, 2024
    AMRAP 12 mins: Deadlifts, Push Press, and Strict Handstand Push-ups

    Complete as many rounds as possible in 12 mins of: 15 Deadlifts, 135/95 lbs 10 Push Press, 135/95 lbs 5 Strict Handstand Push-ups


  • Tuesday WOD
    MAIN: Fog City WODS - Jun 25, 2024
    Alt EMOM 10 mins: Front Squats and Row Calories

    Every 1 min for 10 mins, alternating between: 12 Front Squats, 115/75 lbs 20/17 Row Calories


  • Tuesday Post-WOD Accessories
    MAIN: Fog City WODS - Jun 25, 2024
    AMRAP 10 mins: Crossbody Dumbbell Snatches, Dumbbell Single Leg Deadlifts, Single Arm Dumbbell Rows, and Russian Twists

    Complete as many rounds as possible in 10 mins of: 12 Crossbody Dumbbell Snatches, pick load 16 Dumbbell Single Leg Deadlifts, pick load 20 Single Arm Dumbbell Rows, pick load 20 Russian Twists, pick load


  • Monday WOD
    MAIN: Fog City WODS - Jun 24, 2024
    7 RFT: Clean & Jerks, Kettlebell Swings, and Burpee Pull-ups

    7 rounds for time of: 3 Clean & Jerks, 185/125 lbs 9 Kettlebell Swings, 70/53 lbs 12 Burpee Pull-ups


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Gordon Whitehouse Gordon Whitehouse

6/17-6/22: Thank You! 🙏

🌈 Thank you so much for participating, contributing, and attending the fantastic 2024 Pride WOD and Fundraising Event last Saturday, June 15!

We were delighted to raise $$$ (actual amount TBA) for Our Family Coalition and the FCCF Scholarship Fund!

📸 Photos by the amazingly talented Jenny Morgan: https://ohhappydawnphotography.pic-time.com/-fogcityprideparty/gallery

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Jun 22, 2024
    FT: Double Unders, Row Calories, Alternating Dumbbell Snatches, and 6 more

    For time: 90 Double Unders 30 Row Calories 30 Alternating Dumbbell Snatches, 70/53 lbs 60 Double Unders 20 Row Calories 20 Alternating Dumbbell Snatches, 70/53 lbs 30 Double Unders 10 Row Calories 10 Alternating Dumbbell Snatches, 70/53 lbs


  • Friday WOD Part A
    MAIN: Fog City WODS - Jun 21, 2024
    Every 1 min for 10 mins: Hang Power Clean

    2 Hang Power Cleans, pick load Every 1 min for 10 mins.


  • Friday WOD Part B
    MAIN: Fog City WODS - Jun 21, 2024
    Nasty Girls

    3 rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135/95 lbs


  • Thursday WOD
    MAIN: Fog City WODS - Jun 20, 2024
    FT: 800 m, Kettlebell Shoulder-to-Overheads, Rope Climbs, and 6 more

    For time: Run, 800 m 16 Kettlebell Shoulder-to-Overheads, 70/53 lbs 4 Rope Climbs Run, 400 m 12 Kettlebell Shoulder-to-Overheads, 70/53 lbs 2 Rope Climbs Run, 200 m 8 Kettlebell Shoulder-to-Overheads, 70/53 lbs 1 Rope Climb


  • Thursday Optional Accessory Work
    MAIN: Fog City WODS - Jun 20, 2024
    FQ: 30 Strict Toes-to-bars

    For quality: 30 Strict Toes-to-bars


  • Wednesday WOD Part A
    MAIN: Fog City WODS - Jun 19, 2024
    Bike : 1x 8 mins

    For distance: Bike: 1x 8 mins


  • Wednesday WOD Part B
    MAIN: Fog City WODS - Jun 19, 2024
    AMRAP 8 mins: Walking Lunges, Farmers Carries, and Renegade Rows

    Complete as many rounds as possible in 8 mins of: Walking Lunge, 50 ft Farmers Carry, pick load, 50 ft 10 Renegade Rows, pick load


  • Wednesday WOD Part C
    MAIN: Fog City WODS - Jun 19, 2024
    Row : 1x 8 mins

    For distance: Row: 1x 8 mins


  • Wednesday WOD Part D
    MAIN: Fog City WODS - Jun 19, 2024
    AMRAP 8 mins: Russian Swings, Push-ups, and Box Jumps

    Complete as many rounds as possible in 8 mins of: 15 Russian Swings, pick load 10 Push-ups 5 Box Jumps, 30/24 in


  • Tuesday WOD
    MAIN: Fog City WODS - Jun 18, 2024
    Every 1 min for 12 mins: Clean & Jerks, Thrusters, and Bar Facing Burpees

    Every 1 min for 12 mins do: 12 Clean & Jerks, 115/75 lbs 12 Thrusters, 115/75 lbs 12 Bar Facing Burpees


  • Tuesday Post Workout
    MAIN: Fog City WODS - Jun 18, 2024
    FQ: T Balance Holds and Side Planks

    For quality: T Balance Hold, 3x L 20 secs/R 20 secs Side Plank, 3x L 20 secs/R 20 secs


  • Monday WOD Part A
    MAIN: Fog City WODS - Jun 17, 2024
    Bench Press : 5-5-5-3-3-3

    Bench Press 5-5-5-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jun 17, 2024
    "Tabata" - Row (calories)s, AbMat Sit-ups, and Pull-ups : 8 x 20 secs / 10 secs

    Tabata Row (calories) Rest 1 min Tabata AbMat Sit-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.


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Gordon Whitehouse Gordon Whitehouse

6/10-6/15: RSVP for the Pride Celebration & Fundraiser!

☀️Please RSVP to the Pride Celebration & Fundraiser and tell your friends! https://tinyurl.com/fccfprideparty2024

  • 8-11:30am: FREE* Inclusive Workouts! (*donations appreciated)

  • 12-4pm: Party with food, drinks, bounce house, kids’ activities, and FUNDRAISER! Come check out awesome items from Craftsman & Wolves, Barb hair products, Bay Area FC tickets, and much more.

All proceeds will benefit Our Family Coalition, an SF-based LGBTQ+ family advocacy organization.

  • Pride Partner WOD!
    MAIN: Fog City WODS - Jun 15, 2024
    3 RF-ME / 1 min Stations: Box Jumps, Dumbbell Snatches, Machine Calories, and 2 more

    3 rounds, 1 min per station, for max reps of: Box Jump Dumbbell Snatch, pick load Machine Calorie Goblet Squat, pick load Burpee Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.


  • Friday WOD Part A
    MAIN: Fog City WODS - Jun 14, 2024
    Deadlift : 5-5-5

    Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Friday WOD Part B
    MAIN: Fog City WODS - Jun 14, 2024
    FT: Deadlifts, Ring Muscle-ups, Deadlifts, and 3 more

    For time: 21 Deadlifts, 275/185 lbs 9 Ring Muscle-ups 15 Deadlifts, 275/185 lbs 6 Ring Muscle-ups 9 Deadlifts, 275/185 lbs 3 Ring Muscle-ups


  • Thursday WOD
    MAIN: Fog City WODS - Jun 13, 2024
    FT: Assault Bikes, 1200 m, Rows, and 2 more

    For time: Assault Bike, 3000 m Run, 1200 m Row, 1500 m Run, 1200 m Assault Bike, 3000 m


  • Wednesday WOD
    MAIN: Fog City WODS - Jun 12, 2024
    Alt EMOM 15 mins: Wall Balls, Box Jump Overs, and Rests

    Every 1 min for 15 mins, alternating between: 20 Wall Balls, 20/14 lbs 20 Box Jump Overs, 24/20 in Rest


  • Wednesday Post-WOD Accessory Work
    MAIN: Fog City WODS - Jun 12, 2024
    3 RFQ: Recovery Bikes, Hollow Rocks, and Banded Lat Pulldowns

    3 rounds for quality of: Recovery Bike, 1 min 15 Hollow Rocks 15 Banded Lat Pulldowns


  • Tuesday WOD
    MAIN: Fog City WODS - Jun 11, 2024
    5 RFT: Pull-ups, Alternating Front Rack Lunges, Hang Power Snatches, and 400 m

    5 rounds for time of: 8 Pull-ups 8 Alternating Front Rack Lunges, 115/75 lbs 8 Hang Power Snatches, 115/75 lbs Run, 400 m


  • Monday WOD Part A
    MAIN: Fog City WODS - Jun 10, 2024
    Split Jerk : 1x2

    Split Jerk 1x2 Use the heaviest weight you can for the set.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jun 10, 2024
    AMRAP 9 mins: Clean & Jerks, Ski Erg Calories, and Wall Walks

    Complete as many rounds as possible in 9 mins of: 3 Clean & Jerks, 185/125 lbs 9/7 Ski Erg Calories 2 Wall Walks


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Gordon Whitehouse Gordon Whitehouse

6/3-6/8: 🌈 Happy Pride Month! RSVP for the Summer/Pride Celebration & Fundraiser

🏳️‍🌈 Happy Pride! 🏳️‍⚧️

One of FCCF’s core values is acceptance and inclusivity. We welcome people of any race, background, ethnicity, orientation, gender, and religion. And we are thrilled that you’ve chosen FCCF to be your fitness community.

If you haven’t yet, please RSVP to the Summer Party & Pride Celebration/Fundraiser here: https://tinyurl.com/fccfprideparty2024

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Jun 08, 2024
    FT: Partner Runs; 10x Dumbbell Snatches and Double Unders; Partner Runs

    For time: Partner Run, 800 m -- then -- 10 rounds of: 10 Dumbbell Snatches, 50/35 lbs 30 Double Unders -- then -- Partner Run, 800 m


  • Friday WOD Part A
    MAIN: Fog City WODS - Jun 07, 2024
    Squat Clean : 1x1

    Squat Clean 1x1 Use the heaviest weight you can for the set.


  • Friday WOD Part B
    MAIN: Fog City WODS - Jun 07, 2024
    Elizabeth

    21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip


  • Thursday WOD
    MAIN: Fog City WODS - Jun 06, 2024
    AMRAP 30 mins: Rows, Box Jumps, No Push-up Burpees, and Toes-to-bars

    Complete as many rounds as possible in 30 mins of: Row, 1 km 30 Box Jumps, 20 in 20 No Push-up Burpees 10 Toes-to-bars


  • Wednesday WOD Part A
    MAIN: Fog City WODS - Jun 05, 2024
    Push Jerk : 3-3-3

    Push Jerk 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Wednesday WOD Part B
    MAIN: Fog City WODS - Jun 05, 2024
    5 RFT: Goblet Walking Lunges, Strict Pull-ups, and Single Arm Kettlebell Push Jerks

    5 rounds for time of: Goblet Walking Lunge, 70/53 lbs, 50 ft 10 Strict Pull-ups 5 L/5 R Single Arm Kettlebell Push Jerks, 70/53 lbs


  • Tuesday WOD
    MAIN: Fog City WODS - Jun 04, 2024
    Alt EMOM 12 mins: 200 m and Devil Press

    Every 1 min for 12 mins, alternating between: Run, 200 m 8 Devil Press, 50/35 lbs


  • Tuesday Post-WOD Shoulder Maintenance Accessories
    MAIN: Fog City WODS - Jun 04, 2024
    3 RFQ: Bottoms-up Kettlebell Carries, Prone Snow Angels, and Kneeling Kettlebell Halos

    3 rounds for quality of: Bottoms-up Kettlebell Carry, pick load, 100 ft 10 Prone Snow Angels 10 Kneeling Kettlebell Halos, pick load


  • Monday WOD Part A
    MAIN: Fog City WODS - Jun 03, 2024
    Back Squat : 5-5-5-5-5

    Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B
    MAIN: Fog City WODS - Jun 03, 2024
    AMRAP 10 mins: AbMat Sit-ups and Bike Calories

    Complete as many rounds as possible in 10 mins of: 30 AbMat Sit-ups 12/9 Bike Calories


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Gordon Whitehouse Gordon Whitehouse

5/27-6/1: OMG, it's June! Snatch Cycle Complete.

Congrats, Murph and Max Snatch Cycle athletes!

I don’t know about you, but my quads are already sore, and it’s only been about 10 hours since Murph…!

Congratulations to everyone who completed Murph and the Max Snatch this week!

We’ve finished this programming cycle and there will be an opportunity to deload this week depending on how you’re feeling. If you’re feeling sore and tired, scale down your intensity and focus on steady movement. If you’re feeling fresh, push the pace snd weights to where you’ll be challenged.

Hope you all had a great weekend and we’ll see you at the gym soon!

- Lindsey Whitehouse & Hillary Terry

  • Sweaty Saturday Partner WOD (Part A)
    MAIN: Fog City WODS - Jun 01, 2024
    Thruster : 1x2

    Thruster 1x2 Use the heaviest weight you can for the set.


  • Sweaty Saturday Partner WOD (Part B)
    MAIN: Fog City WODS - Jun 01, 2024
    Tommy V

    For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.


  • Friday WOD
    MAIN: Fog City WODS - May 31, 2024
    AMReps 15 mins: V-ups, Russian Kettlebell Swings, and Bike Calories

    As many reps as possible in 15 mins of: 3 V-ups 3 Russian Kettlebell Swings, 53/35 lbs 3 Bike Calories 6 V-ups 6 Russian Kettlebell Swings, 53/35 lbs 6 Bike Calories 9 V-ups 9 Russian Kettlebell Swings, 53/35 lbs 9 Bike Calories ... Continue adding 3 reps each round to each movement until time expires.


  • Friday Post-WOD Accessories
    MAIN: Fog City WODS - May 31, 2024
    3 RFQ: Bulgarian Split Squats and Chin Over Bar Holds

    3 rounds for quality of: 16 Bulgarian Split Squats, pick load Chin Over Bar Hold, 5 secs


  • Thursday WOD Part A
    MAIN: Fog City WODS - May 30, 2024
    Every 1 min for 8 mins: Snatch Pulls, Power Snatches, Overhead Squats, and Squat Snatches

    1x [ 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ], pick load Every 1 min for 8 mins.


  • Thursday WOD Part B
    MAIN: Fog City WODS - May 30, 2024
    2018 CrossFit Games Regional Event 4

    For time: 2 rounds of: 10 Snatches, 175/125 lbs 12 Bar Facing Burpees -- then -- 2 rounds of: 10 Snatches, 115/75 lbs 12 Bar Facing Burpees Time cap: 9 mins


  • Wednesday WOD
    MAIN: Fog City WODS - May 29, 2024
    5x RFT: Double Unders and Wall Balls

    5 rounds, each round for time, of: 40 Double Unders 20 Wall Balls, 20/14 lbs, 10/9 ft Go every 3 mins.


  • Wednesday Post-WOD Accessories
    MAIN: Fog City WODS - May 29, 2024
    3 RFQ: L-Sits, Handstand Holds, and Side Planks

    3 rounds for quality of: L-Sit, 20 secs Handstand Hold, 30 secs Side Plank, 1 min


  • Tuesday WOD Part A
    MAIN: Fog City WODS - May 28, 2024
    Deadlift : 7-7-7-7

    Deadlift 7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Tuesday WOD Part B
    MAIN: Fog City WODS - May 28, 2024
    FT: Dumbbell Deadlifts, Box Step-ups, Dumbbell Deadlifts, and 3 more

    For time: 21 Dumbbell Deadlifts, 50/35 lbs 42 Box Step-ups, 24/20 in 15 Dumbbell Deadlifts, 50/35 lbs 30 Box Step-ups, 24/20 in 9 Dumbbell Deadlifts, 50/35 lbs 18 Box Step-ups, 24/20 in


  • Memorial Day Murph
    MAIN: Fog City WODS - May 27, 2024
    Murph

    For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


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Liz Terry Liz Terry

5/20-5/25: Monday Milestones!

Monday Milestones: Snatch 1 Rep Max & Murph

This Monday, we reach the final week of our snatch cycle and will get to test a 1-rep max!  We will hopefully see some PRs and, more importantly, improved technique and understanding of one of the most complex movements we do in CrossFit. Some friendly barbell etiquette reminders: alternate lifting with those in front/behind you and don’t walk in front of someone taking a big lift so they can focus on the task at hand. 

And next Monday is Memorial Day Murph, where we’ll get to see the results of all the prep workouts we’ve been doing the last 2 months.  Whether you’ve been consistent or not, we’ll have plenty of scaling and partner options available so come by if you’re in town for this annual community tradition. We’ll run a holiday schedule with morning classes (similar to Saturday schedule).

See you in the gym soon to cheer on your swolemates, have fun, and celebrate completing this programming cycle!

Save the Date for our Summer Party and Pride Celebration:
Sat. June 15, 12-4pm

Join us for this annual tradition with fun community activities, including:

  • Free inclusive workouts during our Saturday morning class times

  • New FCCF Pride swag

  • Raffle benefiting local LGTBQ+ organizations

  • Bouncy house & kids activities

  • Photo booth

  • Food & beverages

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - May 25, 2024
    AMRAP 20 mins: round of DTs and Assault Bike Calories

    Complete as many rounds as possible in 20 mins of: 4 round of DTs 44/36 Assault Bike Calories


  • Friday WOD
    MAIN: Fog City WODS - May 24, 2024
    AMReps 10 mins: Toes-to-bars and Wall Walks

    As many reps as possible in 10 mins of: 3 Toes-to-bars 1 Wall Walk 6 Toes-to-bars 2 Wall Walks 9 Toes-to-bars 3 Wall Walks ... Continue adding 3 Toe-to-bar and 1 Wall Walk reps each round until time expires.


  • Friday Post-Workout Odd Object Fun
    MAIN: Fog City WODS - May 24, 2024
    3 RFQ: Sled Drags and Sandbag Carries

    3 rounds for quality of: Sled Drag, pick load, 100 ft Sandbag Carry, pick load, 100 ft


  • Thursday WOD
    MAIN: Fog City WODS - May 23, 2024
    Row : 5x 750 m, rest 3 mins

    Each for time: Row: 5x 750 m Rest 3 mins between efforts.


  • Wednesday WOD
    MAIN: Fog City WODS - May 22, 2024
    Alt EMOM 20 mins: Front Squats and Muscle-ups

    Every 1 min for 20 mins, alternating between: 5 Front Squats, pick load 5 Muscle-ups


  • Tuesday WOD
    MAIN: Fog City WODS - May 21, 2024
    5 RFT: Handstand Push-ups, Dumbbell Front Rack Lunges, Dumbbell Push Press, and 400 m

    5 rounds for time of: 8 Handstand Push-ups 8 Dumbbell Front Rack Lunges, 40/25 lbs 8 Dumbbell Push Press, 40/25 lbs Run, 400 m


  • Tuesday Post Workout
    MAIN: Fog City WODS - May 21, 2024
    3 RFQ: Hollow Holds and Pike Compressions

    3 rounds for quality of: Hollow Hold, 20 secs 10 Pike Compressions


  • Monday WOD Part A: Snatch Cycle Week 8
    MAIN: Fog City WODS - May 20, 2024
    Snatch : 1-1-1-1-1

    Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.


  • Monday WOD Part B Partner Biking
    MAIN: Fog City WODS - May 20, 2024
    Bike Calories : 100 Reps for Time

    For time: 100 Bike Calories


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