Week of 6/22 – 6/28

Coach Chris Dialing in the DU’s.

Remember this is Fiesta Weekend. We are not running any afternoon classes on Friday beyond the noon so folks can go support the Ladies Seine Boats. Also the Fiesta 5K is on Thursday night. Are you running? http://www.northshoreymca.org/programs/healthy-living/road-races/fiesta-5k/

Monday 6/22

Complex for Max Load in 20 minutes of

5 Deadlifts touch and go
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

*Must not drop the bar through the duration of the complex. Start at a weight that is moderately challenging and add 5/10# each consecutive round. Shoot for a round every 2 Minutes.


7 Rounds
30 Seconds of Shuttle Sprints
60 Seconds Rest

Notes: Go heavy on the complex and fast on the shuttle sprints!

Recovery/ Extra: Supposed to be nice. Get outside for a paddle or a hike on the rocks. Explore!

Tuesday 6/23

With a Partner

100 Calorie Ski
Pacer: 10 Wallballs

Rest 3 mins

200 Calorie Row
Pacer: 15 Slamballs

Rest 3 Mins

300 Double Unders or 100 NPU Burpee
Pacer: Rests (DU’s are 1 unbroken set then switch with Partner or 10 NPU burpees then switch)

Notes: Breathe Heavy Day! Push yourself to discomfort.  Remember… No Challenge = No Change

Recovery/ Extra: Yoga at CFCA

Wednesday 6/24

12 mins to 5 Rep Max Push Press


3 Rounds for Time:
400m Run
21 KB Swings 53/35# (American Swings)
12 Pullups (kipping)

FDN: Jumping Pull-ups


Flat Loop Rack Carry (AHASP) ADV: Solo Effort  FDN: W/ Partner

Notes:  Looks like a fun day..get in here.

Recovery/ Extra:  Climb or open gym. Get in there and take advantage!

Thursday 6/25

Teams of 2-3 Ascending Reps 5,6,7,8,9,10 (1 works / 1 holds / 1 rests)

Hill Loop as team
Plate Burpees/ Slosh Pipe Hold
Wallballs / Wall sit
Sit-ups / Handstand or Plank Hold
KB Headcutter / Plate Pinch
Hill Loop as team

Mini Hill Loop (right on Forest St)

Notes: Just grind through with your partners. MOD to keep you moving.

Recovery/ Extra: Fiesta 5K?  Grinder or Volleyball or Ultimate Frisbee?

Friday 6/26

Reminder NO Afternoon Classes because of the Ladies Seine Boat Races & Fiesta.

1-2-3-4-5-6-1-2-3-4-5-6 For Quality
Weighted DH Chin-ups > BW >  Banded
Weighted Ring Dips > BW > Banded


5 Rounds
20 KB Snatches or Single Arm Hi-pulls
15 Air squats
10 Pushups
200 meter run
* Rest 1 Min Between Rounds

Notes: Solid challenging reps on Part 1 wherever you are on the spectrum.

Recovery/Extra Go cheer on the Seine Boats

Saturday 6/27

Team WOD… Coach’s Choice!

Sunday 6/28

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….

Nutrition Preparation 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! Oh and the Cape Ann Farmer’s market has started too in town on Thursdays through the end of the summer.

Mental Restoration Engage in activities that help you recharge your batteries or go try something new.

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