Week of 9/7 – 9/13

Reminder that Tuesday starts the new schedule! If you haven seen it please take a look here and note the time and class changes. Also, we are really excited to be starting our “climbing only” memberships and structured climbing classes this week. Just to be clear, if you are already a CFCA member you are welcome to attend these classes as they are not exclusive to the Climbing Membership folks only! Also, Saturday Community WODs have a $5 drop-in for non members who want to check out CFCA or just want to get a good weekend workout in. All are welcome! Currently we’re donating all the money from these classes to students in need at GHS to help pay seasonal athletic fees.

And last but not least, found this awesome article and thought I would share. Some good info in there and worth the 3 min read… http://breakingmuscle.com/strength-conditioning/the-7-fitness-myths-ie-total-bs-you-need-to-know

Labor Day 9/07

*Remember we are running 1 Team workout today @9AM.

Performance & Fitness

Just Show Up! Hopper WOD

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

Tuesday 9/08


“Hotshots 19″

Six rounds for time of:
30  Air Squats
19 Power clean 135/95#
7 Strict Pull-ups
Run 400 metersFitness

25 min Amrap For Quality
30 Air Squats
19 Russian Swings
7 Strict Pull-ups or Ring Rows
Run 400 meters

*Option to do a ‘Half Hotshot’, aka cut all reps in half  (15AS, 9RS, 4PU/RR 200m Run)

Notes:  This WOD is in honor of the Nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting the Yarnell fire. Please put your head down and give it your best effort!If you would like to donate money in support of the families, you can do that here https://hotshots19.crossfit.com

Climbing Endurance Class @6:30-8PM

1. 10 Min Med Ball Warm-up & Coach Lead Yoga Flow

2. 8 Round Circuit
1 Min on the  Wall (Adv: Steep Wall Mod: 20 degree wall) Non climbers Sub in Pull-ups or Ring Rows
1 min off
1 Min Sandbag Drag
1 min off
1 Min Max Rep Ring Dips or Ring Push-ups
1 min off

3. 3-4 Rounds Alternate with partner each length
1 Length Dumbell Bear Crawl Forward
1 Length Dumbell Plank Walk Right
1 Length Dumbell Bear Crawl Backward
1 Length Dumbell Plank Walk Left

Shoulder stretches off rig to cooldown

Wednesday 9/09


Spend 20 Mins working up to a 5RM OH Squat


20 mins (3 min Cycle)
Min 1: 7-10 Reps Overhead Squats
Min 2: Max Quality Push-ups off Bar
Min 3: Rest

*Newbie Emphasis is to explore the movement rather than load


“Annie “
Double Unders

* 12 min Cut-off

Double Under Challenged folks can go singles x 2 or NPU burpees 20-15-10-5-3

Notes: If you have Shoulder issues that prevent a solid OH position you can sub in KB Front Squats for fitness.

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

Thursday 9/10

Performance & Fitness

For Completion (or 30/40min cutoff): Ascend/ Descend NFT
1 Length Sled Push
200 M Run, Row or Ski
3 Lengths Gimme Gimme
4 Sandbag Step Ups Per Side
5 Sandbag Keg Lifts Per Side
6  Wall Walks
1 Hill Loop

Notes:  Good base building work capacity. Just keep moving!

Climbing/ Bouldering @ 6:30-8PM

1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 10-15 mins Warming up on boulder problems well within your current ability even if its just climbing “any holds”

3. Spend 30 mins working on 1-3 boulder problems that are just beyond your current ability level (aka “Project”) We will help you find a project if you don’t yet have one.

4. 4-6 Rounds NFT
Max Effort Barbell Rollout
1 Set Max Effort L or Tuck Pull-up
1 Max Set KB Seesaw Bench Press
1 Legless Rope Climb or Standard Rope Climb

Friday 9/11

Performance & Fitness

16 Mins EMOM
Evens: Max Double KB Clean & Jerk (53/35#) or Dumbell Clean & Press
Odds: 3 Burpee Pull-ups or Rest

Teams of 3-4 Relay:
Ski 200 Cals (ascending Pulls per person 5,6,7,8,9 etc..)
then Row 200 Cals (ascending Pulls per person 5,6,7,8,9 etc..)

Notes: Looks Like a good one. Been a while since we have done a team relay- looking forward to it.

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

Saturday 9/12

$5 Community Team WOD – bring a friend!

Sunday 9/13

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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