Week of 4/04 – 4/10

Terry: Another inspiring member that is bucking the trend of the age average of our general members. She works hard and if a movement proves to be too much she is quick to modify to something else in her arsenal without slowing down or stopping. People generally think what we do in here is only for “elite” athletes potentially from what they have seen on TV with the Crossfit games… and that really isn’t the case.  From our perspective it has less to do with your ability and more to do with your mind and belief in yourself. Our goal with any member is to develop versatility & durability (in strength and conditioning) and focus on sustainable training in a way we feel has the best carryover to our member’s lives. If we are actively doing that then we are on the right path!

Just a heads up that Karen is in the final stages of pregnancy and our twins may be anywhere from days to a few weeks away. We are doing our best to make sure all classes will be running as we make the transition with the growing family. If there are cancellations due to lack of coverage ( ie. 3 coaches are headed to Costa Rica Friday – luuuucky!), please check the Facebook group and website for real time updates. https://www.facebook.com/groups/1485244585109873/  Thanks!

Monday 4/04

Power Clean
Front Squat
Shoulder to OH
* 1 Length Sandbag Drag Between Rounds

RX= 135/85# or 2KB @53/35#
General Fitness: Option to use Dumbbells and 200m Row between rounds instead of Drag.

Notes: MOD weight as needed but it still should be very challenging.

Tuesday 4/05

Performance & General Fitness
30 Double Unders
20 KB Swings
10 Slamballs
3 Mins Off

30 Dynamic Step Ups
20 Wallball
10 Ground to OH Sandbag
3 Mins Off

30 Cal Row
20 Situps
10 Burpees
3 Mins Off

Notes: Keep Moving is the goal here! Good cardiovascular focused day.

6:30 Community Bouldering/Open Gym

60-90 Mins to Work on Boulder Problems


Optional 3 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort Pull-ups (with weight if possible)
Max Rep KB Seesaw Bench Press (10 rep/side range)
Max Rep Ring Crucifix to Ring Extentions
Max Rep Single Arm Ring Row (both Sides)
Max Swiss Ball Plank or GHD Sit-ups

Weightlifting Wednesday 4/06

20 Mins  to a 1 Rep Max Snatch

General Fitness
Even Mins for 20 Mins
3 Hang Power Snatches
3 Power Snatches
3 Squat Snatch or Power Snatch to OH Squat
*Ascend in weight as you progress till it’s challenging but doable for the given reps


Teams of 2-3 AMRAP 10 Mins of 3 Shuttle Runs

Work on some strength/skill development then go all out on the shuttles.

Thursday 4/07

Performance & Fitness
6 Rounds 30 Seconds Right / 30 Seconds Left / 30 Seconds Rest
Single Arm Ring Row
Sandbag Get-ups (Switch Sides each Round)
Ring Extension Push-ups or Single Side KB Bench
Single Side Rack Walking Lunge

Notes: Single side focus day…important often overlooked stuff!

Friday 4/08

Challenge: Max Consecutive DH Pull-ups

Performance & General Fitness
5 Rounds For Time
400m Run
15 Overhead Squats
RX: 95/65#

General Fitness
5 Rounds or 20 Mins
400m Run or Row
15 Overhead/ Front Squats or Goblet Squats


3 X 30/30/30/30
Flutter Kicks
Superman Holds
Side Plank R
Side Plank L

Notes: Mod OH Squats as needed. If mobility prohibits a heavier weight opt for front squats instead.

Saturday 4/09

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally.
Help us grow the best most supportive community on Cape Ann!

Sunday 4/10

8AM Trail Run Weather Pending! Meet at the Gym. Back by 9:30


WOD Suggestion: Every 3 Mins for 30 Mins Do 3 Renegade Man Makers 1 Length Sled Push 1 Length Sled Drag

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 performance & recovery for your harder 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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