Week of 7/27 – 8/2

Christina & Matt on the slamball circuit.

Congrats to all the CFCA-ers who either completed or survived the Blackburn Challenge this year. We heard about really rough conditions with many participants capsizing and  saw a picture of a rowing scull that snapped in two! Sounds like an epic year to be out there. Glad everyone survived safe.

Also, remember We are running “31 Heroes” this Saturday for our team workout. Come workout for a great cause. If you would like to register for the event and purchase a T-shirt you can do that here https://www.31heroes.com/register-for-31heroes-2015/?gym=FJZaCk  You don’t have to be registered to participate though so please come down.

Monday 7/27

6 x 30/30 of one of the following

Ring Support
Ring Tuck Hold
Ring L Hold


As Many Reps as Possible in 15 minutes of Hang Snatch or Hang Clean to Shoulder to OH

*every time the weight hits the floor..5 Burpee-Pullups for a penalty…

AMRAP 15 mins of
10 Ground to overhead with a sandbag
Run to the 2nd telephone pole or Row/Ski 150 meters


6 x 30/30 Barbell Rollouts

Notes: Weight should be about 50-60% of a 1RM or “moderately heavy” for the movement chosen.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Tuesday 7/28

2 Rounds / 1 Min Each Station

Sit ups
Hollow Hold
Rest 1 min
KB Push Press
Overhead Hold
Rest 1 min
Mtn Climbers
Plank Hold
Rest 1 min
KB Swing
Goblet Hold
Rest 1 Min
Shuttle Run
Wall sit
Rest 1 Min

Notes: Base Building Day…work for 1 min, hold for the next and rest for the third.. repeat.

Recovery/ Extra: Dogtown Trail Run in the PM with Coach Jon. Meet at CFCA 6:30

Wednesday 7/29

KB Turkish Getup 4-5 sets of 3-5 Reps on each side
20 Min Cap


10 Min AMRAP
200M Run
10 Sandbag Zercher Squat (FDN: Air Squat or Goblet)
10 Push-ups


Max Double Unders in 3 Mins

Notes: Pick a KB that is challenging for the reps (3-5) rest as needed between sets/sides. On Part 2 MOD with the intention to keep moving.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Thursday 7/30


1 Length Sandbag Drag
200M Row/Ski
3rd Telephone Pole Run
40 Double Unders or Singles
5 Goblet Lunges Per Side
6 KB Snatches or Single Arm Swings Per Side
7 Tire Flips

Notes: Another Base Building Day working at 70% ME.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Friday 7/31

15 Mins for Quality Movements
Repeating Ladder 1-2-3-4-5-6  till 15 mins is up
Clean & Jerk 135/95# KB’s OK too.
DH chin-ups

15 mins for Quality Movements
1-2-3-4-5-6-7-8 etc till 15 mins is up
KB Headcutter
Ring Rows


A Tabata cycle of each of the following

  • Plate Burpees
  • Ski
  • Row

*1 min off between 4 min cycles

Notes: Work on clean & Jerk form in part 1. Part 2 just hang on and try to recover a tiny bit during the rest phase.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Saturday 8/1

Today CFCA and CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters 155/105#
6 Rope Climbs
11 Box Jumps 30/24in

If you think you can’t do any of the above…No Problem. We will *scale as needed…come support a great cause!

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (70/40#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps

Sunday 8/2

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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