Week of 12/21 – 12/27

New member Victor has a great upbeat attitude along with the ability to challenge his current ability despite being on the older side of our average members. It’s inspiring to see!

Reminder of some schedule tweaks due to the holidays. See Below.

Thursday 12/24 Christmas Eve – 5:30, 6:30 & Noon Class Only.
Friday 12/25 Christmas Day – Gym Closed
Saturday 12/26 – Normal Schedule
Thursday 12/31 New Years Eve – 5:30, 6:30 & Noon Class Only.
Friday 1/01 New Years Day – Closed
Saturday 1/02 – Normal Schedule


Monday 12/21

WU
400m Run
3 Rounds
5 Pull-ups or Ring Rows
10 Push-ups
15 Squats
400m Run

Free Stretch or Roll during Movement Review

Performance & General Fitness
5 Rounds or 20 Mins (whichever comes first)
6 Shoulder to Overhead
2 Bar Lateral Burpees
6 Hang Power Cleans
2 Bar Lateral Burpees
6 Front Squats
2 Bar Lateral Burpees
6 Deadlifts
200 M Run
1 Min off between rounds

RX: 95/65#

Cooldown Group Stretch

Notes: Adjust weight to your current goals on the strength to conditioning spectrum.

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


Tuesday 12/22

WU
8 Mins Teams of 3-4 Gimme/Run Relay
Pacer: 200M Run
P2. Gimme Laps
P3. Rest
P4. Rest

Performance & General Fitness
3 Rounds for Max Output at each Station
1 Min Max KB Swings
1 Min Row for Cals
1 Min Rest
1 Min Max Wallballs
1 Min Ski for Cals
1 Min Rest
1 Min Shuttle Run
1 Min Rack Hold
1 Min Rest

Cooldown Group Stretch

Notes: Keep track of Reps/Cals…Doozy if you put your best effort into it!

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


Wednesday 12/23

WU Group Tabata Call Out

Performance & General Fitness
“12 Days of Christmas”  – Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 movements.
1 HSPU or Wall Walk
2 Front Squat or Goblet Squat
3 Shoulder to OH or KB Push Press
4 Power Clean or KB Headcutter
5 Plate Burpees  or Burpees
6 Plate Sit Ups or Sit-ups
7 KB Swing
8 OH Plate Lunges or Lunges
9 Push Ups
10 Box Jumps or Step Ups
11 Wall Ball
12 Pull Ups

ADV: 135/95# & 45/25# plate

Cooldown 2 Flat loops Group Stretch

Notes:  Always a fun one!

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


Thursday 12/24

*Remember – AM & Noon Class Only!

WU
Burpee BasketBall

Performance & General Fitness
Partner Christmas “Eva”
3 rounds or 30 Mins  of:
Hill Loop Run
30 Kettlebell swings 70/53#
30 Pull-ups

Notes: With a partner…run together and share the reps. MOD as needed. Want More? Make the Pull-ups Strict and replace the swings with Heavy Headcutters!

Cooldown Group Stretch

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


Friday 12/18

Gym Closed Today… Merry Christmas! Go for a relaxing post meal walk with your family!


Saturday 12/19

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

Teams of 2: 25 Minute AMRAP
Partner 1:  400m Run
Partner 2: Max Ground 2 Overhead with Sandbag, until Partner 1 gets back then switch

Partner 1: 400m Run
Partner 2: Max Goblet Squats, until Partner 1 gets back then switch

Partner 1: 400m Run
Partner 2: Double Unders (or Singles), until Partner 1 gets back then switch

Partner 1: 400m Run
Partner 2: Max Burpees, until Partner 1 gets back then switch

Notes: If you complete all 4 stations then Ski or Row the remainder of 25 Mins for Max Calories Alternating every 20 Cals.

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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