Week of 11/23 – 11/29

Great shot of folks cheering Dianne on as she completed the team 7K row that was part of  Saturdays workout.  We had a great class of about 20 and the energy was high!

Monday 11/23

5 Min Run or Row
5 Min Free Roll or Stretch

Performance & General Fitness
10 Rep Max Crossfit Total- You will have 10 mins to establish a 10 Rep Max in each of the following lifts

  • Back Squat
  • Strict Press
  • Deadlift


10 min Amrap Teams of 2-3
3 Shuttle runs to the third pole.Alternate with Teammates

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 11/24

1 Flat loop
Teams of 3-4
6 min Gimme Gimme (Pace), Max WallBall, Rest

Performance & General Fitness
25 Mins – Teams of 2
P1: Pace 400m Run
P2: Amrap 5 Pull-ups, 10 Push-ups, 15 Air Squats


30/30/30 x 4
GHD  or Russian Twist
Ring Plank (ADV: Extensions)

Notes: Looks like a fun one!

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 11/25

5 min Dynamic
5 Min Med Ball Drills

7 Rounds for time of:
15 KB Swing 53/35#
15 Power Clean 95/65#
15 Box Jumps 24/20in

General Fitness
Amrap 18 mins
20 Kettlebell  Single Arm Swings or Snatches
20 KB Rack Step-ups
200 M Row


Three Sets of:
1 Min Partner Leg Throwdowns
1 Min DB Bear Crawl
Rest 1 Min (leg Thrower)

Notes: Wittman is in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

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

Thanksgiving 11/26

8:30AM Dodgeball Only! Friends and Family are welcome to join! Happy Thanksgiving

Friday 11/27

9AM & 5PM Classes only Today! Come ready to work off the Turkey!!!

Saturday 11/28

$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 11/29

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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