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Week of 4/20 – 4/26

19 Apr

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Rest is NOT overrated!  On a macro and micro level…it’s unfortunate that rest, either on a day to day scale (sleep/recovery) or within the context of the workout (programmed rest intervals) is often vilified as unnecessary. When in fact nothing is further from the truth. Lots of interval emphasis this week with both strength/skill development and conditioning. Learn to trust that this will allow you perform at a much higher level and raise the intensity and focus when it’s go time. See you this week!

Monday 4/20


Five Rounds or 20 mins NFT
10 Back Squat (ascending #)
10 Spiderman Push-ups (5R/5L)
3-5 Barbell Rollouts or 30 Second Ring Plank
Rest 30-60 Seconds between Exercises to ensure quality movements


Every minute, on the minute for 10 minutes:
5 Double Swing Clean Thrusters (Foundational = KB Headcutters)
5 Burpees

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule

10 mins of Flat loop(s) / casual run/walk as soon as 10 mins is up on the EMOM.

Notes: Remember Part 1 is not for time. Focus on challenging quality movements and take time to recover between exercises. Part 2 should be focused on high intensity. Get the 10 reps done and the rest of the minute is yours to relax. Mod the KB Thrusters so you can move well at speed. Max weight being 53/35#.

OTG Recovery
40 min trail walk/jog with your pup or child or spouse or BFF…

Tuesday 4/21

WOD  & Foundational

3 Rounds
1st Min Weighted Pull-Ups x 2-3 reps (AHAP to get the reps in one set)
2nd Min Max Consecutive L or Tuck Pull-ups
3rd Min Max Consecutive DH Pull-ups
Rest 2 minutes between rounds

* if you are doing banded pull-ups start with a set the is hard for 2-3 then add a band for set two and ring Rows for set 3.


Pick 1 of the following

“Hang On” Row or Ski

Notes: With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck


“Flight Simulator”
Consecutive Double Under Ladder

Notes: 1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.

Yoga at CFCA

Wednesday 4/22


Every 2 minutes, for 20 minutes (10 sets):
Hang Power Snatch + Power Snatch + Snatch
Foundational: 3 Hang Power Snatches

Build over the course of the 10 sets to something heavy for the day.


3 Rounds for Time of:
400 Meter Run
15 Deadlifts (225/135 lbs)
10 Strict Ring Dips

Three rounds of:

300 Meter Row/Ski
15 Kettlebell Swings
10 Push-Ups

OTG Recovery
30 Min Walk followed by 20 mins of Stretching… DO IT!

Thursday 4/23

WOD & Foundational

Every 2 minutes for 10 minutes (5 sets)
20 (10R/10L) Farmer Walking Lunges (53/35# KBs in each hand)


Every 3 minutes, for 15 minutes (5 sets):
KB SeeSaw Bench Press Max Reps (Under 20 Total Reps to Failure)


4 Rounds
1 Min Sandbag Drag (AHASP)
30 Seconds Rest
1 Min Hollow Holds/Rocks
30 Seconds Rest

Notes: Note your form on the Hollow Holds/Rocks! There should be NO space between your lumbar spine and the ground – work to flatten completely by locking down your core (imagine your pulling your belly button to your spine). If you can do that, then attempt a Hollow Rock with one or two legs extended. Challenge yourself during the 1 min work periods.

30-60 min Easy Swim/Walk/ Row/ Bike/ Yoga

Friday 4/24

WOD & Foundational

Complete as many rounds and reps as possible in 6 minutes of:
5 DH Pull-Ups
10 Push Press (115/75 lbs)
20 Single Arm Kettlebell Swings (53/35#) 10/10 per side

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Row/ or Ski 1000 Meters
Max Reps of Burpee Pull-ups

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Complete as many reps as possible in 6 minutes of:
Run the Hill Loop
20 Toes to Bar > Situps
Max Reps of Ring Push-Ups

Notes: Similar to last week with an accumulation workout. You can really start anywhere. Mod weight/movements if needed with the coaches help.

30-60 min Easy Swim/ Walk/ Row / Bike / Paddle

Saturday 4/25

Team style – Coach’s Choice

Sunday 4/26

Open Gym 
This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class time. A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps. Skill work should not be rushed when you are trying to dial in technique on say rope climbs.

Nutrition Preparation
Prepare quality foods… in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration
Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. This really should be a daily task. Take a deep breath and enjoy this life.

Week of 4/13 – 4/19

11 Apr

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Big thanks to The Farm, GMG, and all our crew who came out to support the CFCA Dodgeball teams in the 2015 Bikini Dodgeball Tournament. Sunny & 70?! No complaints today! We had a bunch of CFCA’ers playing on various teams this year –  team Vicious & Delicious went far but the trophy eluded us again. Always a fun time & money going to a good cause (Next Step).

Monday 4/13


20 mins for Quality Movements

1. Front Squats from the floor – Start with a moderately heavy (95/65#)  Barbell. Do a set of 7 Reps.
2. Then do a set of Ring Dips to failure
3. Then ring support hold till failure.

Add 20/10# to the bar & Repeat cycle until you fail to make 7 Consecutive reps on the Front Squat. Add weight intuitively based on ability and how you are feeling. There are NO hard and fast rules.  No more than 20# increments though!

*Modify Ring Dips > Ring Push-ups > Banded Push-ups the 10 reps fresh rule


10 Min AMRAP
10 Wallball 20/14#
10 Russian Swings 70/44#
200m Run
*Mod as needed to current capacity


Flat loop(s) / casual run as soon as 10 mins is up

Notes: Going for load/quality movements on part 1. On part 2 keep your intensity level high & go unbroken on all sets.

OTG Recovery
40 min trail walk with your pup… then tell us how the snow melt is lookin’ in your neck of the woods!

Tuesday 4/14

WOD  & Foundational

3 rounds per person – Teams of 2
90 Seconds to complete Farmer Carry For Max Laps


3 rounds per person – Teams of 2
90 Seconds to complete Sled Drags For Max Laps


3 rounds per person – Teams of 2
90 Seconds to complete Sandbag Drags For Max Laps


3 rounds per person – Teams of 2
90 Seconds to complete a Ski for For Max Cals

Notes: Try to partner with someone doing the same carry/drag as you to make things fairly seamless. Pick weights that are challenging but you can maximize the 90 seconds working as much as possible.

Yoga at CFCA

Wednesday 4/15

WOD & Foundational

15 mins for Quality
1. 3 Reps Cleans & Jerk. Start with a 95/65# Barbell.
2. Then do 1 Rope climb. ADV: Straddle or legless

1. 3 Hang Cleans, then shoulder to overhead.
2. Rope up & down.

Add Weight to Bar#  & repeat cycle until you fail to Clean the weight. Treat each rep as a single lift. Add weight intuitively based on ability and how you are feeling. No more than 20#’s though!


400m Run
KB HeadCutter 53/35#
Burpee Pull-up
400m Run

Notes: Skill development on part 1.  On part 2, just grind through the reps with attention to good form, and run hard.  

OTG Recovery
40 Min Walk… Unplugged

Thursday 4/16

WOD & Foundational

EMOM 15 min (3 min cycles)

  • KB Strict Press Max Reps 53/35# 
  • DH Pull-ups/Ring Rows at BW for Max Reps
  • Rest


Teams of 3 to 150 Cals
Ski 10/6 cals
3 Shuttle Runs

*back to back efforts.. 1 Works while the others rest


5 min casual Run or Row for Cooldown

Notes: Part 1, get some solid strength endurance work in. Modify the weight on the KB’s or band the pull-ups if need be. Use Mods that may allow you to get around 10 reps over the course of the first round and stick with that modification for the remainder of the workout. On the intervals…go as hard as possible.

40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

Friday 4/17

WOD  Foundational

7  Mins to Complete 1 Hill Loop then Amrap OH Squats
4 Mins off

6 mins to complete 1 Flat loop and in the remaining time do Amrap KB Swings
3 Mins off
5 mins to do 400M Run then Amrap Box Jumps/ Step Down
2 Mins off
4 Mins to do a 200M Run then Amrap Sit-ups
1 Min off
3 mins to complete 100M Run then Amrap Burpees

RX: OHS @95/65# KB 70/53#
FDN: Goblet Squats for OHS/ Step ups for Box Jumps/ NPU Burpee

Notes: You can substitute rowing for running (hill loop = 1000m Flat =600m)

40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

Saturday 4/18

Team style – Coach’s Choice

Sunday 4/19

Open Gym 
This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class.

Nutrition Preparation
Eat quality foods, in appropriate quantities to fuel your efforts for the week. And hydrate!

Mental Restoration
Engage in activities that make your life full and help you recharge your batteries. Maybe a little journaling/drawing, cooking, meditation, gathering with friends, beverage on a sunny deck… etc. Take a deep breath and enjoy this life.

Week of 4/6 – 4/12

5 Apr

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6:45AM-er Rocky on a recent trip to Revelstoke, British Columbia

Monday 4/6

WOD & Foundational

5 min DL Warm up to Starting Weight
3-5 Deadlifts every 3 mins for 12 Mins Ascending

*During each of the 3 min segments also work in 1 set of Seated KB Strict Press.


Three rounds for time of
Run 400 meters
21 KB swings 53/35# (American)
12 Pull-ups (Kips OK)

MOD as Needed.


10 Mins for Quality
Run 200 meters
12 KB swings
6 Pull-ups or Ring Rows

Notes: Get some quality work in on the DL & Presses. Then re-test on Helen from 9/25.

Tuesday 4/7

WOD & Foundational

EMOM for 12 mins  (Even Mins = Right Side, Odd = Left Side)
2 Heavy KB Turkish Get-ups
Ascend in weight if needed


3 Rounds 30/30/30 – Work/ Hold/ Rest
Wallballs/ Brace Squat Hold w Medball / Rest
Burpee Pull-up / Slosh Pipe Hold / Rest
Shuttle Run  / Wallsit / Rest
Barbell Rollout (or sit-up) / Ring Support Tuck or Plank

Notes: Pick a weight for your Turkish Get-up that is challenging for the 2 reps, but sustainable. In Part 2, work as hard as you can for the 30 second Interval then hang in there & keep breathing for the hold.

Wednesday 4/08


EMOM for 15 Mins
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Foundational = 3 Hang Power Snatches


Double Unders

MOD DU’s to Singles (x3) or  NPU Burpees (20/15/10/5/3)

Single Jumprope

12 min Cap

Notes: Skill Development on the Snatches. Keep the weight under 135/95# and take the time to focus on quality movement. Keep the movements clean and quick. Annie Retest from 11/22

Thursday 4/09


With a Partner:
Hill Loop (with sandbag)
30 Lengths Sandbag Drag
40 Sandbag Keg Lifts (per side) 80 Total
50 Ground to OH Sandbag
Hill Loop (with sandbag)

Hill or Flat loop
10 Lengths Sandbag Drag

20 Sandbag Keg Lifts (per side) 40 Total
30 Ground to OH Sandbag
Hill or Flat loop

Notes: Alternate efforts as needed to complete the work load. This is chipper style so you must fully complete one exercise before moving onto the next. Grind through with your partner.

Friday 4/10

WOD & Foundational

Bench Press
10 mins to work up to a 5 Rep Max

10 Mins to work up to a 5 RM Pull-up


Big Boy Hell Track Alternate Efforts with a partner
4th Telephone Pole (and back)
3rd Telephone Pole
2nd Telephone Pole
1st Telephone Pole
2nd Telephone Pole
3rd Telephone Pole
4th Telephone Pole

Non Runners can sub in row… (350,250,150,50,150, 250,350)

Notes: Hopefully the weather will hold for big boy helltrack…it’s been awhile.

Saturday 4/11

Team style – Coach’s Choice

Sunday 4/12

Open Gym – This is a great time to work on skills you have an interest in but don’t feel like you have the chance to work on during class.

Week of 3/30 – 4/5

29 Mar

Some Vacancy on the goals board. Put something up that inspires you!

“As I see it then, the formula runs something like this: a man must choose a path which will let his abilities function at maximum efficiency toward the gratification of his desires. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal) he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform to his own abilities and desires).

In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he knows he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man must function in a pattern of his own choosing; for to let another man define your own goals is to give up one of the most meaningful aspects of life — the definitive act of will which makes a man an individual.

A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living within that way of life. But you say, “I don’t know where to look; I don’t know what to look for.”

And there’s the crux. Is it worth giving up what I have to look for something better? I don’t know—is it? Who can make that decision but you? But even by deciding to look, you go a long way toward making the choice.

I’m not trying to send you out “on the road” in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that — no one has to do something he doesn’t want to do for the rest of his life.”

Hunter Thompson @ 20 years old

Monday 3/30

WOD & Foundational

12 Min Repeating  Ladder 1-2-3-1-2-3 etc.
Strict Handstand Push-ups > Ambat MOD>Ring Dips > Ring Push-up)
Muscle -up >DH Pull-ups/Chin-ups > Ring Rows


15 Min Farmer Carry (AHASP)
200m Run when you fail.

Notes: Part 1… get some challenging quality work in wherever your current ability level will safely allow or the rep scheme of 1,2,3. How far you make it is secondary to solid challenging movement. Part 2 likewise… carry some objects that are currently heavy for you. The heavier they are the more you run which is not really a bad thing. If you are completing 2 big laps without stopping, you may need to bump up the weight.

Tuesday 3/31

WOD & Foundational

2 Mins on 1 min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups (ADV: Ring)
Sled Push (ADV: BW)

3 mins off then

1 Min on 1 Min off  Max Reps
Tire Flips
Russian Swings
Slamballs over the rig
Push-ups (ADV: Ring)
Sled Push (ADV: BW)

Notes: Intermittent power endurance day… maximize movement and minimize rest during the work periods and recover as best you can in the down time. Please keep track of reps and post totals to the chalkboard.

Wednesday 4/01


15 Mins to 1RM Clean and Jerk


6x Max Reps KB Clean & Jerk
*KBs as heavy as possible with good form – 2 mins Rest between Sets


15 mins Hang Clean and Jerk Movement Exploration or KB Headcutter


Pick 1. Time Trial and complete as fast as possible:
2K Row
2K Ski
1 Mile Run

Notes: Testing day. We highly encourage you to run the mile. Running is a primary human function-  let’s get better at it! 

Thursday 4/02

WOD & Foundational

With a Partner:
3 Rounds per person
In 2 mins do 10 Goblet Squats and Row the remainder for Max Meters

3 Rounds per person:
In 2 mins do 10 KB Swings and Shuttle run the remainder for Max Laps

3 Rounds per person:
In 2 mins do 10 KB Push Press and Ski the remainder for Max Meters

*Bonus Round  Challenge
“Hells Bells”

Notes: Though this is a partner workout, it’s really just an interval workout done with partners to keep the timing simple. Work at a high capacity for the 2 mins knowing that you have the next 2 mins off!

Friday 4/03

WOD & Foundational

10 mins Back Squat to a Heavy Set of 5


“Triple 5″

5 Mins Max Pullups/Ring Rows
5 Mins Rest
5 Mins Max Double KB Clean& Jerks (53/35#)
5 Mins Rest
5 Min Row for Calories

Notes: “Triple 5″ is a new benchmark. Keep track of reps and how you MOD the movements. You can squeeze one of our challenges in there with Max Rep DH Pull-ups on the first set of the 5 mins.. Keep track of what you were able to do.

Saturday 4/04

Coach’s Choice (hoping for good weather!)

Sunday 4/05

Open Gym – Make up a missed WOD from this week or… practice all things gymnastics. Cartwheels, handstands, ring holds, muscle ups, pistols … Etc. 

Week of 3/23 – 3/29

22 Mar

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Dan on Saturday’s Drags. 

1. Remember Hockey/ Skating this weekend on Saturday night at Omaley 7-9 PM. We will have A & B team shifts and some open skate time as well. Looking forward to it… Anyone have any old hockey gloves for sale?

2. Pretty sure most are familiar with our new programming stet up over the past few months but if you missed the memo you can check it out here.

Mon-Wed-Fri classes are generally shorter duration, higher intensity workouts with elements of strength/ skill development and general movements that have become a mainstay of Crossfit programming.

Tue-Thur-Sat classes may be a bit longer in workout duration (work capacity/base building) with an emphasis on blending cardiovascular and odd object strength work (KB, Sandbags…etc.)

If you have any questions about what days may work best for your current goals don’t hesitate to email us.  See you this week.

Monday 3/23


6 x 3 Deadlifts (Ascending in Weight)
In between sets do 1 Ring Support, Tuck or L hold to Failure


15 min AMRAP
Single Side KB Complex
1 KB Single Arm Swing
1 KB Swing Clean + Strict Press
1 KB Front Squat
1 KB Snatch

*do 5 cycles (20 reps total) of the above sequence before switching sides… Also do 5 burpee pull-ups before switching sides every time.

ADV: 53/35#

15 min AMRAP

5 KB Single Arm Swing
5 KB Swing Clean + Push Press
5 KB Front Squat
Ski 100 meters

Notes: First 3 sets of deadlifts should be warm-up, the last 3 sets should be heavy taking a few mins to rest plus do the support hold between sets.  

Tuesday 3/24


With a Partner (1 Work/ 1 Holds Sandbag)
1000M Ski or Row (250m Splits)
100 Slamballs
1000M Ski or Row (250m Splits)

100 Plate OH Situps
1000M Ski or Row (250m Splits)
100 Push-ups
1000M Ski or Row (250m Splits)
100 Box Jumps

With a Partner (1 Work/ 1 Rest)

600M Ski or Row (200m Splits)
50 Slamballs
600M Ski or Row (200m Splits)

60 Situps
500M Ski or Row (200m Splits)
60 KB Pushpress
500M Ski or Row (200m Splits)
60 Box Step Ups

Notes: Partners can partition up the work as needed.

Wednesday 3/25


15 Min Handstand Skill Work

  • Wallwalk
  • Donkey Kicks
  • Wall Assist
  • Freestanding with spotter
  • Freestanding to Mat

After a 5 min review, spend 10 mins working on technique and getting comfortable inverted.


15 min Amrap
200 M Run
Max Rep KB Headcutter
ADV: KB 53/35# and above…if your hefty choose hefty.

15 min Amrap

200 M Run/Row/Ski
5 KB Headcutter

Notes: These are touch and go with the headcutters. Keep the reps clean then when you fail hit the run fast.

Thursday 3/26


Ascend from 1 and repeat back to 1 every time you do a new movement. Like ’12 Days of Christmas’ style…

1 Rope Climb
2 Lengths KB Lunge (OH/Farmer)
30 Second Ring Plank
400 M Run, Row, Ski
5 Sandbag Keg Lift
60 Second Wall Sit
7 Tire Flips + Jump Through

30min AMRAP:
1 Tire Flip
2 Walking Lunge (each leg)
3 KB Dead Lift
1 Max Plank Hold
2 Rope Up & Down
300m Run/ Row/ Ski

Notes: Stamina day. Just turn your brain off and move through the workout at a brisk but not frantic pace. 6-7 rate of perceived exertion.

Friday 3/27


15 Min Pistol Skill Work

  • Box Step Up
  • Rig Assisted
  • Pistol to a box
  • Rolling Pistol
  • Pistol (no Box)

then… Obstacle Course

Notes: Go through the pistols progressions 5 reps on each side to where you find a challenge and work on that for the remainder of the 10 mins.. 25 -30 reps per leg.

Saturday 3/28

Coaches Choice

Sunday 3/29

Open Gym – Make up a missed WOD from this week or…
Capacity test:
5 Mins max Pullups
5 Mins Rest
5 Mins Max Ring Dips
5 Mins Rest
5 Mins Double KB Clean& Jerks
5 Mins Rest
5 Min Row for Calories



March Member Profile

17 Mar

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Name: James Belcher

Nicknames: Belch, Belcher, Robo, Jose’

Occupation outside of being a CFCA champ: Process Manager at Gorton’s Seafood in Gloucester

Hometown: Good Ol’ Glosta, Mass

Favorite workout:
I guess it is “Fight Gone Bad.” Well at least that is the one WOD that sticks out to me as a great one.

Favorite Lifts: Push Press & Back Squat

Which class(s) do you usually attend?
Mon, Wed, Fri at 4:15. But I have been known to throw myself a curveball and show up on different days.

How did you find out about CFCA?
While attending college, I joined in on Crossfit workouts as a Campus Policeman in New Orleans, Louisiana. When our family moved back to Mass my longtime friend (Coach) Chris Dewolfe invited me. It took a while, but I finally bit the bullet and came during Buddy Week.

Did you play sports back in the day?
Or was it all smoking butts under the bleachers? I played soccer and ran track in High school. I played a lot of other sports with friends for fun. Whether it was shooting hoops, playing pond hockey, or any other kind of ball I always stayed active as a kid. And still do!

How has CFCA changed your life outside of the gym?
Besides looking cool and feeling good I am able to play any sport or perform any activity better now than I could before. I have also met some great people along the way who I enjoy socializing with and just getting out there and doing stuff with.

What and/or who motivates/inspires you?
I will have to give this one to my wife, Stef. She is a great motivator and kicks my a** when I get in a funk. Whenever I say or think that I cannot do something, she is always there to push me forward, and always has more faith in me than any other person that I know. And you know what? When I give it my 100%, most of the time I succeed.

Name one goal/personal achievement you would like to achieve with the gains made through CFCA?
A group of us are competing in the Tough Mudder this summer. I think that between my WOD’s at Crossfit and my other training/activities outside of the gym this should be a great time. I have accomplished a lot since I started Crossfit, from Pistols to Muscle-ups. One of my goals is to be able to string enough Double Unders together to minimize the amount of “no push up Burpees” that I need to do in a WOD. I guess that another goal of mine is to get up on one of the leader boards someday. I almost have joined the Cookies Club a few times and probably eventually will.

What are your hobbies outside of the gym?
I have many hobbies and interests. I fish, beach, hike, camp, run, kayak, paddleboard, mountain bike, skateboard, and snowboard. I want to pick up surfing this spring/summer.

What’s your favorite aspect of CFCA?
I guess that my favorite aspect is the team atmosphere. I love the sense of togetherness. At times I like the competition aspect part of it, but it is not really about that. I do not get upset when another CFCA’er beats me. I congratulate him or her and celebrate the victory. It only makes me want to work harder the next time.

Any tips for the new members?
We have all been a Newbie. Do not feel as if you do not matter. Take it one day at a time and learn some cool sh** along the way. If you do not understand or need clarification with something do not hesitate to ask. We are all still learning, getting better, and stronger. Keep trying new things even if you feel that you need to modify something. Make goals for yourself and strive to reach them. If you fail at something, keep trying. Do not sell yourself short. Enjoy CFCA….for it may just change your life!

Week of 3/16 – 3/22

15 Mar

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Jaime speed blur…always setting a good example by challenging herself to test her abilities yet always seeing the bigger picture of how fitness relates to life outside of the confines of the gym. Good Stuff.

*We have revised our policy about bringing friends. Basically, If you have a friend that wants to check out CFCA, bring them in for a workout! We are opening up the invite again to have friends join us anytime so long as you just give us a quick heads up first via email and what class you will be bringing them to. Statistics show that people who work out with a partner show up to a 95% success rate of staying consistent. Buddy up folks! If you have a friend that’s interested, we’d love to have them try out CFCA so just let us know!

Monday 3/16

20 Min Ladder  (1,2,3,4,5,6, Etc)

Bar or Ring Muscle-ups > L-pull-ups or DH Pull-ups
Clean & Jerk or Heavy KB Clean & Jerk

ADV: 165# and above/95# and above
or 70# KBs/ 44# KBs

20 Min Ladder for Quality

Pull-up or Ring Row
Sandbag Ground to OH or KB Headcutters
Row 50m, next round 100m, then 150m… add 50m each round)


10 Min Ski Relay: Teams of 3-4 for max meters
Ascending All out pulls per person 5,6,7,8 etc until 10 mins is up.

Notes: Use Part 1 as skill development. Focus on movement quality over quantity. If you are able to do muscle ups but maybe not higher reps, multiply the round your on by 10 seconds and use that for attempts. For example, in round 6 would be 60 seconds of attempts. Part 2 on the relay is just pull as hard as you can for the strokes when it’s your turn.

Tuesday 3/17


10 x 3 min Rounds
Min 1: Sled Push 1 Lap (AHAP)
Min 2: Max Rep Ring Dips then Ring Support Hold to Failure
OR Max KB Seesaw then Rack Hold to Failure
Min 3: Rest

Notes: Sleds should be heavy but doable in the minute time frame (30-40 seconds). It gets tougher in the later rounds. The minute of ring dips should see 1 set to failure then jump up and hold ring support or tuck hold to failure or until the min is up. If you choose to do the seesaw press… do a set to failure then let the bells rest in the rack position until you can’t hold them anymore or the minute is up.

Wednesday 3/18


15 Min Rope Climb Skill work

  • Up & Downs
  • Spanish Wrap
  • Russian Style
  • Legless > Straddle

After a 5 min review, spend 10 mins/ 10 Ascents dialing in technique on a style you are unfamiliar with.


“Double Dose” for time:
500m Row
40 Goblet Squats 53/35
30 Sit-ups
20 Ring Push-ups
10 DH Pull-ups
5 Burpees
10  DH Pull-ups
20 Ring Push-ups
30 Sit-ups
40 Goblet Squats 53/35
500m Ski


250m Row
20 Air Squats
15 Sit-ups
10 Push-ups
5 Pull-ups
3 Burpees
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
250m Ski

Notes: Double Dose should be done as fast as possible with quality, full ROM movements. This is an upgrade from our original baseline. Looks like a doozy!

Thursday 3/19


4 Rounds 1 min on/1 min off  of the following:

  • Slamballs
  • Shuttle Runs
  • Sandbag Drag
  • Plate Burpees

Foundational  4 Rounds  30 secs on / 90 secs off 

Notes: High sustainable intensity… hang in there and maximize movement for the intervals.

Friday 3/20


15 mins to work up to a heavy set of 5 Overhead Squats


5 Rounds
30 KB Swings 70/53#
20 Push Press 115/75#
10 Toes-to-bars
1 Min Rest between Rounds

20 mins for quality

10 KB Swings
20  Single Arm KB Push Press (1o/10)
20 Sit-ups
1 Min Rest between Rounds

Notes: If you have shoulder/hip/ankle mobility issues that make the OH squat anything less than stellar, or are new to the movement – dial back the weight and/or ROM of the squat and do sets of 7-10. Between sets do banded shoulder mobility and KB Squat holds. In part 2… Keep intensity high, recover as best you can over your min rest.

Saturday 3/21

Coaches Choice
Hoping for some running weather and gimme gimmes.

Sunday 3/22

Open Gym – Make up a missed WOD from this week or

30 Mins for Quality Reps 1 min On/ 1 min Off of…..

  • 1 Barbell or KB Weakness
  • 1 Gymnastic Weakness

*Alternate the every other even min with 2 exercises you pick.



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