Week of 12/28 – 1/3

Katrina put in the time to get strict movements dialed in. January we will be starting some specific programming geared towards those who are working to achieve/ improve their deadhang pull-ups and muscle-ups. Look for that info next week!

Reminder of some schedule tweaks due to New Years. See Below.
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
Sunday 1/03 – Open Gym 11AM-1PM

Remember Starting Saturday and running through the month of January, if you bring a guest to a class and they join CFCA, they get $50 dollars off the first month and you get $50 dollars cash. So if friends have been inquiring about CFCA, this might be the boost to get them to check it out.

*Also next Wednesday 1/06… Will (our rep from Stronger Faster Healthier) will be at CFCA for all the afternoon sessions doing product sampling. He will have just about all of their formulas and flavors to try. Pure, Fuel, Recovery, Push, Vanilla, Chocolate, Coconut, Strawberry Cream, Black Cherry, etc.. Also most of the Fish Oil, too. If you’re interested to get a taste before placing orders come down!  And if there is anything in particular you would like to sample let us know and we will relay the message to him. http://www.sfh.com/


Monday 12/28

WU
10 Mins
7 OHS Squats w/PVC
7 PVC Dislocates
300m Run
1 length Inchworm to Up/Down Dog

Performance & General Fitness
Every Min on the Min for 17 Mins
Evens: 3 Squat Snatches or Overhead Squats (pulled from the floor)
Odds:  1-3 Muscle ups > 1-3 DH Pull-ups &  Ring Dips > 1 PU Negative and 1 Ring Support Hold

then

10 min Partner Burpee Helltrack
3 Burpees at the Third Pole Line

Cooldown Group Stretch

Notes: Get some skill work in on the Snatch/ OHS/ Muscle-up wherever you are on that spectrum for those movements. Ascend in Weight till 3 is hard but doable with good form. On the Burpee Helltrack, trade “reps”with a partner.

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


Tuesday 12/29

WU
600m Run (Flat Loop) Row and Ski (1 of each)

Performance & General Fitness
4 Rounds or 12 Mins
30 Double Unders or Singles
20 Walking Lunges
10 Toes To Bar
1 Min Rest after each round

4 Rounds or 12 mins
30 KB snatches or Single Arm Swings
20 Box Jumps or Dynamic Step Ups
10 Wall Ball
1 Min Rest after each round

then

Teams of 3-4 10 Min Ski Relay (ascending pulls from 5)

Cooldown Group Stretch

Notes: Giddy up and move fast.

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


Wednesday 12/30

WU
5 min Tabata Call Out
5 min Tabata Deadlift with a Partner

Performance & General Fitness
Spend 20 Mins to Establishing a 1RM Deadlift

then

“Helen”
3 Rounds for Time:
400m Run
21 KB Swings 53/35# (American Swings)
12 Pullups (kipping)

MOD Jumping Pull-ups

Cooldown
Core Circuit
2-4 Rounds NFT
5-10 GHD Situps or 10-20 Standard Sit-ups
30-60 Second Ring Plank

Notes: Benchmark Day

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


Thursday 12/31

*Remember – AM & Noon Class Only!

WU
Burpee BasketBall

Performance & General Fitness
Amrap 20 mins w/ a Partner
300 M Farmer Carry (end of building)
30 Situps
30 Push-ups

Notes: KB’s cannot touch floor for the duration of the 20 Mins. Carry them on the 300m and hold them as you partition the work.

Cooldown Group Stretch

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


Friday 1/01

Gym Closed Today… Happy 2016!


Saturday 1/02

$5 Community Team WOD – bring a friend, bring a stranger! Remember Starting today and running through the month of January, if you bring a guest and they join CFCA, they get $50 dollars off the first month and you get $50 dollars cash.

For Completion With a Partner 30 Min Cap.

Pacer: Run Row or Ski 400m
Partner: Max Lengths Sandbag Drag
Switch & Repeat

Pacer: Run Row or Ski 400m
Partner: Max Lengths Heavy Gimme Gimme
Switch & Repeat

Pacer: Run Row or Ski 400m
Partner: Max Ground to OH Sandbag
Switch & Repeat

Pacer: Run Row or Ski 400m
Partner: Max Lengths Dumbbell Bear Crawl
Switch & Repeat

Pacer: Run Row or Ski 400m
Partner: Sandbag Zercher Squat
Switch & Repeat

Notes: A grind but a good one. Pick 1 sandbag with your partner and use that for every exercise.

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


Sunday 1/03

*Reminder Open Gym is now at a new time from 11AM-1PM

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 and show some love to yourself and others!

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