Week of 4/11 – 4/17

A cool shot of Mike and Mark going through last Mondays barbell ladder.  Good Stuff to everyone who took that one on in some way shape or form. It was tough in a good way!

Again: 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 currently in Costa Rica till Saturday – luuuucky!), please check the Facebook group and website for real time updates. https://www.facebook.com/groups/1485244585109873/  Thanks!

Monday 4/11

Amrap 20 Mins
5 Pull-ups (Kipping OK)
10 Push-ups
15 Air Squats

Want a Strength Upgrade?
5 DH Pull-ups
10 Spiderman Push-ups
15 Goblet Squats 70/44#

General Fitness
Amrap 20 Mins
5 Jumping Pull-ups or Ring Rows
10 Push-ups
15 Air Squats
*optional 200m Run or Row after every 2 rounds

Notes: Lets really focus on executing each and every rep with great form and FULL range of motion. I hate programming push-ups because people tend to rush the reps. Put Quality of movement before quantity of rounds. If you need to mod to a box no biggie. A Mod-ed great rep trumps a shitty RX rep every time!

Tuesday 4/12

7 rounds of: Every 3 minutes complete:
400 Meter Run
15 Toes to Rings

General Fitness
7 Rounds of: Every 3 minutes complete:
300 – 400 Meter Row
15 Sit ups


2 Flat Loops Farmer Carry 70/53# with a partner.

Notes: If you finish each round before 3 mins that is your rest. Hit it the run/row fast please….

6:30 Community Bouldering/Open Gym

60-90 Mins to Work on Boulder Problems


Optional 3-5 Round Circuit Not for Time (take 20+ mins to complete)
Max Effort Pull-ups (with weight if possible)
Max Rep KB Seesaw Bench Press (10-15 rep/side range)
Max Rep Ring Crucifix to Ring Extentions
Max Rep Single Arm Ring Row (both Sides)
Max GHD Sit-ups to Swiss Ball Plank

Weightlifting Wednesday 4/13

5 Min Max Consecutive Double Unders

Performance & General Fitness
Even Mins for 20 Mins
6 Deadlift
6 Hang Power Clean
6 Shoulder to OH
*Ascend in Weight till its Challenging for the given reps and stay there for the duration of the 20 mins


KB Snatches or KB Swings
Double & Single Unders x 3

RX= Snatches @53/35 & DU’s

Work on some strength/skill development and focus on making all the movements quality! Doubles and Singles will both be x 3 so 63,54,45,36, 27,18,9,3

Thursday 4/14

Performance & General Fitness
In Teams of 3 Complete the following
300 Cal Row Pacer Does 1 Lap Heavy Gimme
300 Cal Ski  > Pacer Does 1 Lap Sled Push

Notes: Rotation is Pacer/ Cardiovascular/ Rest. Looks like a good grind.

Friday 4/15

For Time:
Hill Loop
Burpee Pull-ups
Box Jump Overs

General Fitness
25 Min Amrap
5 Burpees
10 WallBalls
20 Dynamic Step
400m Run or Row

Notes: As the weather gets better the hill loop will be coming out a lot more so embrace it as running is a likely modality when it comes to emergency situations.

Saturday 4/16

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 4/17


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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