Week of 11/16 – 11/22

Some of you know but some may not that Ross is leaving CFCA after being with us since pretty much the beginning (first as a member then as a coach). Ross obtained his Canadian citizenship and will be moving up to the coast of Cape Breton, Nova Scotia where he is currently building a house. He has been a great member of our community as he is a solid rode model on the effort and nutritional front… but he is also using the gym to enhance his capabilities in activities that he is really passionate about like surfing and spearfishing. We are bummed about not having him around on a regular basis but are excited to visit him up north and check out all the uncrowded surf. Good Luck Ross!

Monday 11/16

Bar/KB Clean and Jerk Review
1-3 of the Complex

Spend 20 Mins Ascending 1,2,3,4,5 etc.
Bar or KB Clean & Jerk 135/85# BB 53/35#KB’s x 2
Deadhang Pull-up
Double Under x 10

General Fitness
Spend 20 Mins  on a repeating ladder 1,2,3,4
KB Headcutter (AHASP)
Pull-up or Ring Row
300m Run/Row after a complete 1-4 Round


In teams of 3 – 200 Calorie Row- 1 Paces/ 1 Rows/ 1 Rests
Pacer: 20 Russian Swings

Notes:  Get some quality work done on Pt. 1 then go as fast as possible on Pt.2

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

Tuesday 11/17

Group Tabata Call Out

Performance & General Fitness
Teams of 3 – 300 Cal Ski
1 Skis/1 Transports/ 1 Rest
Cal 0-100 transport is DB Bear Crawl
Cal 100-200 transport is Sandbag Drag
Cal 200-300 transport is Gimme Gimme

*If we finish early we will do a core complex to finish off.

Notes: This is one of those deals where the transporter takes the place of the skier and the previous skier takes the object back to resting partner on the far side of the gym.

Open Gym & Climbing Class @6:30-8PM

1.  Med Ball Warm-up & Yoga Flow
2. 45 Min Route Projecting
3 4 Rounds NFT – 1 Ascent Bachar Ladder – 1 set of Max Seesaw Bench Press – 1 set of Max Barbell Rollouts

Wednesday 11/18

5 min Dynamic
Turkish Get Up Review
On the min for 5 mins 1 TGU per side

Spend 20 Mins working up to a 1RM Barbell Turkish Get-up

General Fitness
20 Mins for Quaility
3 Turkish Get-ups Per Side (AHASP)
60 Second Double Under Practice


Complete as many rounds and reps as possible in 10 minutes of:
3 Burpee Pull-Ups
7 WallBalls
10 Dumbell Snatches (5/5)

Notes: If you are doing general fitness make the 3 TGU’s consecutive on one side before switching to the other.

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

Thursday 11/19

400m Run, Row or Ski
6-1 Ladder (or 10 min cap)
Ring Rows
400m Run, Row or Ski

Performance & General Fitness
In teams of two, with only one teammate working at a time, complete the following Chipper Style:
1200 Meter Ski or Row
50 Sandbag Burpee Ground to Overhead
75 Sandbag to Shoulder to Squat
100 Sandbag Lunges (Total)
1200 Meter Ski or Row

Notes: Good Day!  If you need to make MODs to these movements the coaches will help you do so. Also, there is an option to do this solo… 600m, 25, 35, 45, 600m.

6:30-8PM  Climbing/ Bouldering
1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 25 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.

3. 4 Rounds: 1 Min on the Wall – 1 Min Renegade Man Maker – 1 Min Ring Dips or Pushups – 1 Min Rest

Friday 11/20

Burpee Basketball
1-2- 3-2-1  Ladder of the Complex

20 Min Snatch Complex Ladder 1-?
Snatch Grip DeadLift
Hang Power Snatch
OH Squat
Snatch Grip Press

*Penalty for dropping the bar is 1 length sandbag drag then resume where you left off.

RX: 75/45#

General Fitness
20 Min KB/DB Complex Repeating Ladder 1-4
Hang Clean
Front Squat
Push Press
*200m Run, Row or Ski after each completed Round  of 1-4

Notes:  Quality movements is priority. Take the penalty and catch some rest before resuming.

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

Saturday 11/21

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!

Sunday 11/22

Open Gym: Come down and work on some skills, climb, or redo a WOD you missed from the week.

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

Mental Restoration: Make the time & take 10 mins a day to do something that makes you happy! Meditate, nature walk, art, listen to music, rake leaves… whatever floats your boat!

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