Week of 1/4 – 1/10

Cool Picture of CFCA captured in an early morning rest interval last week by Whitney Connolly.

*Remember Wednesday 1/06… Will (our rep from Stronger Faster Healthier) will be at CFCA for all the afternoon sessions/evening 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 1/4

WU
5 Min Run Row or Ski
5 Min Med Ball Drills
1 Length Inchworm to Up Dog to Spiderman R/L

Performance & General Fitness
3 Rounds with Kettlebell or Dumbell AHASP
30 Seconds Max Snatch Right
30 Seconds Off or 10 Double Unders/ 3 Burpees
30 Seconds Max Snatch Left
30 Seconds Off or 10 Double Unders/ 3 Burpees
30 Seconds Max Press/Push Press Right
30 Seconds Off or 10 Double Unders/ 3 Burpees
30 Seconds Max Press/Push Press Left
30 Seconds Off or 10 Double Unders/ 3 Burpees
30 Seconds Max Clean to Front Squat Right
30 Seconds Off or 10 Double Unders/ 3 Burpees
30 Seconds Max Clean to Front Squat Left
30 Seconds Off or 10 Double Unders/ 3 Burpees

then

3 Round Core Circuit
1 Min Leg Throwdowns
1 Min Ring Plank
1 Min Rest (Leg Thrower)

Cooldown
10 min Row or Run & 1 Length Inchworm to Up Dog to Spiderman R/L

Notes: Ideally pick a weight that is challenging but you can use for all the movements. Should be a good time!

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


Tuesday 1/5

WU
400m Run, Row or Ski
65-4-3-2-1
Push-ups
Walking Lunges (side)
Ring Rows

1 Length Inchworm to Up Dog to Spiderman R/L

Performance & General Fitness
Teams of 3 – Ski 3K
P1: Ski
P2: Sled Push (Transport)
P3:Rest

Teams of 3 – Row 3K
P1: Row
P2: Heavy Gimme (Transport)
P3:Rest

Cooldown Banded Group Floor Stretch

Notes: Take over for your partner so rotation goes transport> cardiovascular> transport> rest.

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


Wednesday 1/6

WU
1 Min OH Med Ball Toss
5 Burpees
1 Min Lateral Right Toss
5 Burpees
1 Min Underhand Toss
5 Burpees
1 Min Lateral Left Toss
5 Burpees

Performance & General Fitness
“Obstacle Course”
7 Wallball
Zig Zag Bear Crawl
Ski 5/10 Cals
Zig Zag Carry
Burpee Sprint
1 Rope Climb
Row 5/10 Cals
Hop in Tire to finish.

Cooldown
Optional Run or Row and free stretch

Notes: The objective is to sprint through it. Have a partner to keep track of your time. Ideally you will get 4-6 runs through the course over the duration of the class. They should be all out efforts

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


Thursday 1/7

WU
Tabata Call Out

Performance & General Fitness
6-8 Rounds of the Wheel of Pain

Cooldown
Group Stretch

Notes: See what Lady Luck dishes out!?!

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


Friday 1/8

WU
Burpee B-Ball

Clean & Jerk Drills with Bar or PVC
5 Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Press
5 Push Jerk
5 Split Jerk

Performance
20 Mins to work up to a 1RM Clean & Jerk

General Fitness
Every Other Min for 20mins
5 Clean & Jerks Ascending # to a hard but doable weight with good form

then

AMRAP 12
7 Clean & Jerks 135/85#
3 Muscle ups
10 Cal Ski/Row or 100m Run
1 Min Rest

Notes: Work on some strength/skillwork dialing in the clean & jerk then MOD part 2 if needed to make rounds fast. Movement Hierarchy for the Clean & Jerks could be KB C&J or Sandbag ground to OH. For the muscle up, Mod back to Chest to Bar Pull-up, DH Pull-up or Jumping Pull-up.

Cooldown Group Stretch

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


Saturday 1/9

$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.


Sunday 1/10

*Reminder Open Gym is from 11AM-1PM

OTG Endurance Day: 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.

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