Week of 2/22 – 2/28

Noon Class getting into some weighted step-ups a few weeks ago. Gotta give the noon class some props cause they are a tight (but not exclusive) social unit and very supportive of one another with some light ribbing and lots of laughs.  They are a pleasure to work with from a coaching perspective and an awesome crew to workout with if you have that time slot free.

Monday 2/22

Performance & General Fitness
Surprise Benchmark….. Roar!

Notes: Be there or be Square!

Recovery Day Suggestion: Trail run or hike…they have done an awesome job of cleaning/updating the trails off exit 13. Go check it out. We are surrounded by amazing places to explore on foot, by bike, on the water etc. so take the opportunity to do so!

Tuesday 2/23

Performance & General Fitness
In 8 mins  Run the Hill Loop
With Remainder: Max Rep Ground to OH Sandbag
3 Mins Off

In 6 Mins  Run Flat Loop
With Remainder: Max Rep Rope Climbs or Ring Rows
3 Mins Off

In 4 Mins  Run 400M
With Remainder: Max Rep KB Snatches or Single Arm Swings
3 Mins Off

In 2 Mins  Run 200M
With Remainder: Max Rep Double Unders/ NPU Burpees
3 Mins Off

Notes: Push Hard for each section. Do Not Coast the Runs!

Recovery Day Suggestion: Hike/ Rock Run to Brace Rock from Eastern Point Light and Back. (40mins) Park at the breakwater and cross the road to the coast left of the lighthouse.

6:30 Community Bouldering

Pt.1 5 Min Med Ball Drills
5 Min Shoulder Circuit
5 Lateral Raises
5 Front Raises
5 Bat Wings

Pt.2 1 Hour Coached Bouldering session

Pt.3 Optional 3-5 Rounds NFT Finisher
Max Weighted Hang (on rock rings)
Max L Fat Bar Pull-ups or 1 Ascent Bachar Ladder
Max Set Hollow Rocks

Weightlifting Wednesday 2/24

16 Mins: 1RM Squat Snatch 

General Fitness
16 Mins: Hang Power Snatch 8-1  Descending Reps  Ascending Weight (Do 1 Set every 2 mins)


Every 3 Mins for 18 Mins (6 Rounds)
Seesaw Bent Row 6 x Max Reps
KB Seesaw Bench Press 6 x Max Reps

Notes: Another good Weightlifting Wednesday Session!

Recovery Day Suggestion: 40-60 mins of 5-10 min Easy Rowing
1 Length of Inchworm-Spidey stretch complex between 5-10 min Blocks

Thursday 2/25

Performance & General Fitness
With a Partner – 1 Works/ 1 Rests
1000 M Ski/Row
90 Wallballs
800M Ski/Row
70 Sledge Hammer Strike > Slamballs
600M Ski/Row
50 Burpee Pull-ups
400M Ski/Row
30 Renagde Man Makers (No Squat)
200M Ski/Row
1 Hill Loop W/ Sandbag

Notes:  Alternate efforts as needed to complete the workload chipper style. Hit your turn with intensity!

Recovery Day Suggestion: Yoga

Friday 2/26

Performance & General Fitness
Challenge: Max Height Box Jump or Max Distance Broad Jump


18 Min AMRAP with Partner
P1: 300M Run
P2: 5 Sandbag Cleans, 5 Zercher Squats, 5 Sandbag Press, 5 Sandbag Push-ups (AHASP)


3 Rounds or 10 Mins NFT
Max Rep Ghetto GHD or Hollow Rock
2 Length DB Bear Crawl
Max Ring Support Hold or Ring Plank

Notes: Good Fun!

Recovery Day Suggestion: Walk the Atlantic Path in Rockport from Phillips Ave to Halibut Point and back.

Saturday 2/27

$5 Community Team WOD – bring a friend, bring a stranger.
Help us grow the best most supportive community on Cape Ann!

Sunday 2/28

@ Open Gym is from 11AM-1PM
3O Mins for Quality
1 Length Sandbag Drag
1 Length Sled Push Back
1 Length Heavy Gimme (then back to drag)
*every 3rd Round run or row a 400m

Recovery Day?…3 Rounds of 10 mins Easy Rowing 10 Min Stretching (60 mins total over 3 rounds)

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

Nutrition Preparation: We are here to help – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time today (but really everyday)  to slow down and prep for next week.


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