Week of 6/1 – 6/7

Yesterday we had an amazing time with friends at the Manchester skate park. What started out as kind of fluke (let’s go to the skate park with all our kids) turned out to work incredibly well. What a trip it was for me to be there skating with my best friend like we did when we were just a bit older than our kids are now. Watching our kids all playing together, rolling on boards, pushing strollers was just kind of a glimpse into the future.  So excited to watch our kids grow up and expose them to all the passions we have with climbing, surfing, biking, skating, running around on the rocks exploring etc. We live in a awesome place and tis the season to make the most of it. I guess I’m just feeling really blessed right now to be finding that workable balance between all the things I love. It’s been really eye opening how much having a kid will force you to slow down in a good way and focus on what actually matters. As a result, my definition of fitness has certainly swung far to the durability side and success is very much defined by my ability to keep doing what I love actively so I can share that with Maz. Cheers to being the dad still skating the mini ramp!

*ALSO a reminder we are rolling out the new “Front Desk” Software tomorrow which we are really excited about. Karen will be at ALL the classes on Monday & Tuesday to work through any issues that may come up as a result of the switch. Changes to membership will go into effect tomorrow. Remember that if you have an Unlimited membership this allows you to come to as many CFCA classes as you’d like (Crossfit, Yoga, Team, Open Gym, Weightlifting, etc.,) as well as access to the rowing machines, climbing wall, and recovery work while classes are in session (when not in use obviously).  Please take us up on this! In a way we are trying to bridge the gap a bit between a strict “class only” structure and say a MAC/ Y where you can come and go as you please. Some days you may not be feeling like a Crossfit class, but still might like to be active. If it’s pouring rain, your options may be limited so come in and use the gym. We’re trying to give you guys the most access in a simplified way so you don’t have to be confused about what “counts as a class” or have to pass on a workout that looks really interesting because you used up your monthly quota. We did keep the 2x a week membership cause some folks have other sports that take priority and use CF as supplemental exercise. If you have any questions you can email us or talk to Karen tomorrow. The first week or so might be tricky as we get accustomed to the new software but in the end it will be a lot simpler on our end and for all of you as well. Thanks for your patience!

 Monday 6/1

12 mins to a 1RM Pull-up

EMOM 12 Mins
2-3 Very Hard Ring Rows or PU Negatives


“12/200 Push Press”
12 min AMRAP
200m Run
Max Rep Push Press @ 1/2 Bodyweight


6 x 30/30 Barbell Rollout / Rest

Notes: This is a new benchmark, much like the Nicole style workouts just a bit shorter on the time duration and the run. It’s in the new journal… keep track of your score and the weight you use! These workouts are at the core of what we believe in… because it tests your relative strength and cardiovascular quite well without too much gray area.

Recovery/ Extra: Come in and row 5K broken up in 1K chunks with stretching your tight spots for 3 mins in between those chunks

Tuesday 6/2

Teams of 3 – 3K Ski & 3K Row
Pacing for the 3K Ski: Bear Crawl down and gimme gimme back
Pacing for the 3K Row: Sled push down and sled pull back (backwards)

Rotation is… Pace > Work > Rest

Take 3 mins off between the Ski & Row

Row/Ski must wait for pacer to begin

Notes:  Come in and breathe hard.

Recovery/ Extra: Yoga at CFCA

Wednesday 6/3

12 Mins to a 5 Rep Max Back Squat
12 Mins to a 5 Rep Max Strict Press
12 Mins to a 5 Rep Max Deadlift


5 Min Amrap
10 KB Swings (AHASP)
30 Double Unders or 10 NPU Burpee

Notes:  Keep movements clean on the 5RMs.

Recovery/ Extra: Come try climbing or lifting class tonight! Or perhaps a easy 5k Row/Ski…

Thursday 6/4

With a Partner
AMRAP 25 Mins:
P1: Hill Loop (FDN: Mini Hill loop [take a right on Summit St.] or flat loop)
P2: AMRAP  3 Tire flips, 5 DH Pull-ups, 7 Push-ups, 9 Sit-ups
(ADV: L-Pull-ups, Ring Push-ups, Med Ball Sit-ups)

Notes: Partner 1 picks up where partner 2 left off. Keep track of your completed rounds.

Recovery/ Extra …… Sport Night or Grinder? TBD.

Friday 6/5

Every 3 Mins for 15 Mins:
2-3 Heavy but doable TGU’s (on each side)


5 Rounds
10 Power Snatch 95/65#
10 Burpee Pull-ups
*1 min off between Rounds

Foundational: MOD Power Snatches to KB Swings

Recovery/Extra Go for a 30-60 min Swim / Row / Ski / Bike / Paddle or 100 TGU’s

Saturday 6/6

Team WOD… Coach Curtis & Vince’s Choice.

Sunday 6/7

Open Gym  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. Want to get that freestanding handstand – muscle up – rope climb? A great format would be 1 min on / 1 min off for 20-30 mins of quality Reps / work on the transitions.

Nutrition Preparation The veggies are growing! Remember CFCA members get a 10% discount on all items at the local Seaview Farm in Rockport (ask us for your card!) Fuel your efforts & extracurricular activities for the week with real food and stay hydrated!

Mental Restoration Engage in activities that help you recharge your batteries. Dancin’, Dunkin’, Dartin’, Drawing…  or do something new!

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