Week of 12/14 – 12/20

Saturday night was big night for us at CFCA. Not only were we crowing our winners of the 10 week ‘Fall Classic’, we were also celebrating 5 years of CFCA here in Gtown. We’re so grateful for the people we’ve met and spent so much time with in the last 5 years who have supported us in so many ways, too many to imagine. From spreading the word when we first opened to friends, helping us make the big move to Sargent Street, and even bringing us meals when we had our son… it’s been an incredible journey for us. A lot has changed in the years, many new faces but many that have been with us since the very first year on Parker Street! We couldn’t be more grateful for the coaching staff and crew we’ve got at CFCA right now and had a fun night getting to celebrate you all! Without further ado some of the awards from the night…

2015 Spirit of CFCA Award:
This year we gave the award to a person who works hard and with integrity in every class she attends (and it shows in her 100# Bear Complex!). Making health and exercise a priority is a challenge for all of us at times, but she’s one of the most consistent members at CFCA. She is surely setting an incredible example for all who know her – especially her beautiful family including 4 kiddos at home! Inside the gym she’s gracious and supportive… outside the gym is no different. She rallied the troops & headed up the local ‘Open Door’ volunteer night CFCA was honored to help with this summer… just because. Next time you see her smiling face, and beautiful red hair, give a huge hug or high five of congrats to Kara Gallagher our 2015 Spirit of CFCA winner. We love you Kara!

Our Fall Classic Challenge Winners are:

Body Composition: Losing over 15 inches overall and over 30lbs, Sean McKay from the Mountain Goats Team took the prize with his incredible before/after shots. Nice job Sean!

Conditioning: With a 5% decrease in time both in his 2K & 5K row, Brian Barry took home first place for his efforts in this category. Congrats Brian!

Strength: With an almost 20% increase in strength/weight ratio, Hayden Wilson crushed the strength category this challenge. Impressive effort Hayden!

Overall Team Winner$: In the end, consistency in all categories and going the extra mile on the weekly ‘mini challenges’ sealed the deal for Coach Jaime & Curtis’ Team the ‘Big Macs’ to take home the gold. Congrats Jaime, Curtis, Leah, Emily G, Emily S, Sue, Kara, Christina K, Katrina, Brian, Johnna, & Benjigate – you guys earned that Win!

Other notable…
Best Dressed Award:
So many hilarious outfits in the mix as shown by the spread of votes across the board for almost everyone who dressed up. But Bruce ended up taking home the prize with his sharpe (yep, with an E), and very festive tailored holiday suit. Emily S. was a close second stealing the show as one beautiful and bright human Christmas Tree!

Here’s to enjoying the rest of the holiday festivities ahead. Looking forward to the new year and the new adventures 2016 will bring. Keep your eyes out for a Newsletter coming soon, in the meantime we’ll see you in the gym this week!

Monday 12/14

6 Min Gimme Team Relay

OHS Review
PVC Dislocate
OHS (Bar or PVC)

Performance & General Fitness
15 Min for Skill Development
5 Overhead Squats (Static or Ascending #)
1 Rope Climb or MOD  (Adv: Straddle from sit or Legless)


15 Min Teams of 3-4 Ski/Shuttle Run Combo
10/5 Calorie Ski followed by 3 Shuttle Runs then switch

Cooldown Group Stretch

Notes: Part 1. Spend some time dialing in the finer points of these movements. If you are solid, then challenge yourself with heavier weight or a harder variation of Rope Climbs. Part 2, Sprint the Cals on the ski and immediately switch gears and complete 3 shuttle runs then tag out for your next teammate to go.

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Tuesday 12/15

200M Run

3 Rounds or 10 Mins
1 Length Bearcrawl
10 Swings
1 Length Walking Lunges
10 Wallballs

200M Run

Performance & General Fitness
3 Rounds 1 min at each station

  • Tireflips + Jump Through
  • Ring Support Hold
  • Renegade Manmakers
  • Dumbbell Plank Hold
  • Row For Cals
  • WallSit
  • Sandbag Ground to OH
  • Sandbag Zercher Hold

3 Mins off between Rounds

Cooldown Group Stretch

Notes: Work/Hold Circuit and good overall base building day. Try to maximize your working time within the minute and transition with about 10 seconds left.

Climbing Class @6:30-8PM

  • 5 Min Ski
  • 2 x 7-10 Shoulder Circuit
  • Med Ball Drills

40-60mins Open Bouldering Optional Finisher: 1-3 Sets of

  • Weighted Pull-ups
  • KB Seesaw Press
  • Swiss Ball Plank

Banded Shoulder Stretches to finish

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Wednesday 12/16



Complete as many rounds in 30 minutes as you can of:
5  Deadlift (275/185#)
13 Push-ups
9 Box jumps, 24 inch box

In memory of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

MOD 1: Deadlift to 70% of 1RM

General Fitness
Complete as many Quality rounds in 30 minutes as you can of:
5  Deadlifts  (KB/BB)
7 Push-ups
9 Box jumps or Step Ups
300M Row

Cooldown Group Stretch

Notes:  If you are doing Performance move fast but prep for HEAVY DL under cardio stress. Take the extra time to set up well! Quality movement is always the priority.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Thursday 12/17

400M Run, Row or Ski
5 Min Med Ball Drills
400M Run, Row or Ski

Performance & General Fitness
Complete as many rounds as possible in

20 minutes of:
7  Zercher Sandbag Squats
7 Strict ring dips
7 Strict Chin-ups
70 Double Unders or 400m Run, Row or Ski

Notes:  Good all over day!  Band this one if needed but still keep reps challenging.

Cooldown Group Stretch

Community Bouldering @ 6:30-8PM

  • 5 Min Ski
  • 2 x 7-10 Shoulder Circuit
  • Med Ball Drills

40-60mins Open Bouldering Optional Finisher: 1-3 Sets of

  • Bachar Ladder or Legless Rope Climb
  • Ring Extension Push-ups
  • Bar Rollouts

Banded Shoulder Stretches to finish

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Friday 12/18

Burpee BasketBall

12 Mins to a 5 Rep Max Push Press

General Fitness
Every Even Min for 12 Mins
10 Double KB/DB Push Press


Hill Loop
KB Swings
Box Jumps or Step Ups
Flat Loop

Notes: Work on some strength then move as fast as possible for part 2.

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Saturday 12/19

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

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

Sunday 12/20

OTG Endurance Day: Enjoy these mild temps while we still have them! 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 – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time each day to slow down in the midst of all the holiday festivities and show some love to yourself and others!

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