Week of 9/21 – 9/27

Congrats to CFCA-er’s Mark Horgan, Michal Cimoszko & James Belcher who conquered all 16 hilly miles and 38 obstacles of the Spartan Beast on Saturday in Killington VT. Nice Job Guys!

Monday 9/21

Dynamic Warm-up

10 mins to Max Height Box Jump or Max Distance Broad Jump


20 mins to work up to a Heavy Power Clean Via a Descending ladder 10-1
Between each PC set do a set of Max Rep Ring Dips & Max Rep DH Pull-ups


20 Mins For Quality
1 Set of Max Heavy KB or Dumbell Cleans
1 Set of Max Rep Ring Dips/Ring Push-ups
1 Set of Max  Reps DH Pull-ups/Ring Rows


Teams of 3 – 3 Round Biathlon
15/10/5 Cal Ski Sprint
3  Shuttle sprints
Back to Back Efforts then switch
*Player Must tag partner before they start Skiing

Notes:  Strength then Sprint!

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

Tuesday 9/22

3 Rounds
200m Run
10 KB Swings
5 Pull-ups/ Ring Rows
1 Length Bear Crawl

Performance & Fitness

1 Min on/ 1 Min off x 8
8 Wallballs then Ski or Double Under the remainder of the min for Max Cals/Reps
Post Cals/Reps to chalkboard during resting min.

3 mins rest

1 Min on/ 1 Min off x 8
8 KB Swings  then Max Rep Burpee Box Jumps the remainder of the min
Post Burpee Reps to Chalkboard during resting min.


3 x Max Distance Plate Pinch Walk. Alternate with Partner (45/25#)

Notes: Give a solid effort during the working minutes knowing that the next is rest.

Climbing Endurance Class @6:30-8PM

Had a great crew last week…come join us.

1. 5 Min Med Ball Warm-up & Coach Lead Yoga Flow

2. 7 Rounds:
90 Seconds on the Wall (Alternate Between Steep & 20 Degree)
90 Seconds to Alternate between Set of Max Deadhang Fat Bar Pull-ups & 1 Set of Max Ring Dips or Ring Push-ups
90 Seconds off

3. 30/30/30 x 12 mins Core Circuit
Leg Throwdowns
Ring Plank
Rest (will be leg thrower!)

4. 3 x Max Distance Plate Pinch Walk. Alternate with Partner. 45/25#

Stretch to Cooldown

Wednesday 9/23

1 Hill Loop or 1000m Row
5 Min Med Ball Drills

Performance& Fitness

“Fight Gone Bad”

3 rounds of:
As Many Reps As Possible In 1 minute of

Wall-ball 20/14# 10ft/9ft
Sumo Deadlift High-Pull 75/55# Can Sub in KB
Box Jump or Step Up (20 in)
Push Press, 75/55 Can Sub in KB’s
Row (Calories)
Rest 1 Minute

Challenge / Cooldown
Run the Hill loop with your counter…

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. We will run two heats so that you can have a partner to count reps for you!

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

Thursday 9/24

4 Rounds or 10 mins
6 Burpees
6 Swings
6 Wall Ball
200 m Run


15 min Amrap  Single Arm KB Complex R & L (AHASP)
6  KB Snatches
6 KB Cleans
6 Front Squats (not goblet)
6 Push Press
200 M Run

*complete all on 1 side then run then switch to other side.

15 min Amrap Dumbell Complex (with 2 Dumbells)
6 DB Snatches
6 DB Cleans
6 DB Front Squats
6 DB Push Press
200 M Run

10 mins  Alternating with Partner
Burpee Broad Jump Down
Sandbag Drag Back or Vice Versa

Notes:  Complexes Rule!

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. 3-5 Rounds NFT (15 mins)
1 Max Set Dragon Flags or GHD Situps or Strict Toes 2 Bar
1 Ascent of Bachar Ladder or Max Reps Fat Bar L Pull-ups

Rest as needed between exercises to maintain solid output.

Friday 9/25

Burpee Basketball

Performance & Fitness

15 mins 1-4 Repeat Ascending Ladder for Quality of (make it HARD for your current fitness level)

  • Wallwalks or HSPU
  • Muscle-ups or  DH Pull-ups
  • Pistols or Sandbag Step Ups (per side)
  • Sandbag Keg Lifts


Partner Relay Run

4th Telephone Pole & Back
3rd Telephone Pole
2nd Telephone Pole
1st Telephone Pole
2nd Telephone Pole
3rd Telephone Pole
4th Telephone Pole & Back

Alternative 300, 250, 200, 150, 200, 250, 300m Row/Ski

Tabata “Your Choice” 8 x 20/10

Notes: Skill Development then high intensity.

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

Saturday 9/26

$5 Community Team WOD – bring a friend, bring a stranger!

Sunday 9/27

OTG Endurance Day: Make time to do something active for 60-90 mins at at moderate pace. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.

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

Mental Restoration: Weather is beautiful, be sure to take some deep breaths of fresh air this week.

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