Week of 8/31 – 9/6

Thanks for all the feedback schedule-wise lately, we’ve got a new schedule that will go into effect on Tues Sept 8th (just after Labor Day). **Note that on Labor Day Monday we will be running only one 9AM class**  Keep an eye out for a newsletter in your inbox tomorrow as well which will have all this info and more but wanted to make sure we got the word out about the schedule now. The major changes are that we are going back to an hour long class format. So the 6:45AM class will now start at 6:30AM and likewise, the afternoon/evening classes will run on a 4:30/5:30/6:30PM schedule. On Friday afternoons we will now only have 1 class at 5PM. We are hoping if you normally do the 4:15 you can push it back a bit and if you normally do the 5:30 you can come a little early. Our 6:30pm’s will still have a bit of a specialty feel but are undergoing a little adjustment…
• Monday will still be Ladies Night.
• Tuesday will now be an endurance climbing training class and open gym (Note: climbing class will incorporate the climbing wall for those that are interested in developing that skill BUT  can easily be swamped out for another exercise if you want to participate in the class without climbing so please don’t hesitate to join us). **Note that this is the last week of Yoga on Tuesday nights so come one come all and get your yoga on one last time in the beautiful CFCA studio :)
• Wednesday will now be the normal WOD for that day.
• Thursday 6:30PM will be the Grinder Class running alongside another climbing class focused on Bouldering.
And finally, our Saturday Team WOD at 9AM will now be a Community Team. We’re welcoming anyone from the community (non CF members) to join us for this class. There will be $5 drop in fee, and this fee will be donated to an awesome local cause. We will be sure to post who will be getting the current donations on the NEWS board at the gym! Like we said we will be getting an newsletter out likely tomorrow and all this info and more will be highlighted again. Please let us know if you have any questions…

Monday 8/31

15 mins to find your 1RM Front Squat

Every Third Minute for 15 Mins (5 Sets)
Max Rep KB Headcutters (AHASP)


400m Run
10 -1
Power Snatch 95/65#
Bar Lateral Burpee
400m Run

400m Run or Row
10 -1
KB Snatches or Russian Swings
Standard or NPU Burpee
400m Run or Row


30/30 x 6 rounds Barbell Rollout or Hollow Rock

Notes: Giddy Up!

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

Tuesday 9/1

25 min With Partner
3 DH Pullups
7 Ring Dips (no bands)
10 KB Pass Through Lunges (5/5)
Pacer: 300m Run, Row or Ski

25 min With partner
3  Pullups  or Ring Rows
7  Ring Pushups or Box  Push-ups (no bands)
10 Walking Lunges (5/5)
Pacer: 300m Run, Row or Ski


with a Partner Farmer Carry the Hill Loop (KB’s Only) 70/53#

Notes: Good all over day.

Recovery/ Extra: Yoga or rock/trail run in the PM with Coach Jon. Meet at CFCA 6:30pm.

Wednesday 9/02

Performance & Fitness
Spend 25 Mins working up to a 1RM Barbell Turkish Get-up


Pick a Time Trial and complete “For Time

  • 2K Row
  • 2K Ski
  • 1 Mile Run

Notes: If you are unfamiliar with the barbell turkish get up, use this session as practice to dial in the movement rather than a true 1RM. On the time trial just go for it.. Mile course is the hill loop to a flat loop

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

Thursday 9/03

Performance & Fitness
15 Mins for Max Rep Wallballs
Partner 1: Max Wallballs
Partner 2: 15/10 Calorie Ski (pacer)
Partner 3: Rest or Ring Plank

*Rest 5 mins and set up for part 2

15 Mins for Max Rep KB Swings
Partner 1: Max Swings (Adv Single Arm Swings)
Partner 2: 3 Shuttle Runs (pacer)
Partner 3: Rest or Ring Plank

Notes:  Good base building day. Do the best with where you are at. Advanced folks can do KB snatches (from Floor).

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

Friday 9/04

Performance & Fitness
Every Other Min for 12 Mins – Pick 1 of the following

  • 2-4 Muscle Ups
  • 2-4 Weighted Pull-ups or 2 Pull-up Negatives
  • 1-2 Rope Climbs (adv: 1 straddle from sit)

Amrap 12 Min with Partner
Max Renegade Man Maker
Pacer: 400 meter run

Amrap 15 Min with Partner
Max Plate Burpees or NPU Plate Burpees
Pacer: 200 or 400 meter run or Row

3-5 Rounds per Person- Alternate with partner
1 Length of the Gym- Dumbell Bear Crawl

Notes: We just got a shipment of dumbells and are eager to do the renegade man makers and dumbell bear crawls. We have dumbells ranging from 10-35#s so we should be good to go. These will be a great asset to the gym especially as a general fitness mod for technical KB and barbell movements.

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

Saturday 9/05

Coaches Choice!

Sunday 9/06

Sunday Morning Trail Run: Meet at CFCA at 8AM and we will be back by 9:30.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Make time to do a few things that you love doing

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