Week of 6/13 – 6/19

Good Shots of Steffen & Sabrina in action from last week. That carry/thruster/run workout looked good!

We are working on getting a newsletter out this week with lot’s of info and upcoming events for Summer. We did want to give you a heads up that starting this week, the Thursday 6:30PM class that was the grinder will now be a grinder just with an emphasis on climbing endurance/ kettlebell and core work. Kind of like a climbing/crosssfit hybrid workout. We have had some requests from the climbing crew for this type of session as we were running these before the twins arrived but they have waned off as we got busy with the boys. Anyway come check it out. You don’t need climbing shoes or any experience.  I will make sure you’re safe and good to go.  Looking forward to getting a regular crew…with the potential for dinner to follow.

Monday 6/13

“Crossfit Total”

  • 1 Rep Max Back squat
  • 1 Rep Max STRICT Shoulder Press
  • 1 Rep Max Deadlift

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.   *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15-20mins per lift to work your way up to a 1 RM.

General Fitness
Take 15 mins to work up to a heavy set of 10 for each of the following lifts

  • Back Squat
  • Strict Press
  • Deadlift

*Conditioning Alternative = 5K Row or Ski for time

Notes: Lots of options! If you want to test 1RM go performance. If you are still dialing in movement patterns go with the 10 reps ascending conservatively. If you want to breathe go with the 5K. What are your goals? How do you feel this particular day?

Tuesday 6/14

Performance & General Fitness
4 Slammballs
4 Wallballs
4 mins off

4 KB Swings
4 Sledgehammer Strikes
4 mins off

4 Burpee Pull-ups
4 Shuttle Runs
4 mins off

Row or Ski for Max Cals
4 mins off


3 Rounds NFT or 10 Mins
Max GHD Sit-ups or Hollow Rocks
1 Lap Sandbag Drag

Notes:  Keep moving/breathing is the goal here!  Then cool it down with some core work to finish.

6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Optional Post Bouldering Circuit 3 Rounds NFT
Max Rep Single Arm Ring Row (R/L)
Max Rep Ring Crucifx
1 Ascent Bachar Ladder
Max Rep Ring Dips
Max Rep GHD Sit-ups
Swiss Ball Plank

Wednesday 6/15

5 Rounds Per Side Alternating with a Partner
10 KB Snatch
10 KB Front Squats
10 KB Push Press
10 KB Bent Row
*5 Burpee penalty for breaking the chain of movement for you and your partner.

Suggested Weight Guys 53/44# Ladies 35/26#

General Fitness
6-5-4-3-2-1-2-3-4-5-6  Alternate efforts with a Partner
KB/DB Single Arm Swing or Snatch
KB/DB Front Squats
KB/DB Push Press
KB/DB Bent Row

Notes:  You will partner up and alternate both sides and efforts with your partner. So P1 goes through the complex on the right. Then P2 goes right while P1 rests then switch etc. For performance each partner will do 5 rounds per side and general fitness each will do 6 -1- 6 on each side. Challenging but doable on weight selection.

Thursday 6/16

Performance & General Fitness
3 Rounds -1 Min on/ 30 Seconds Off
Farmer Carry
Slosh Pipe Hold
OH Plate Lunges
Wall Sit
Muscle Ups > Ring Dips > Ring Push-ups
Ring Extensions

Notes: Good little circuit. Focus on maximizing the quality of your movements during the work period.

6:30PM Climbing Endurance/ Kettlebell/ Core Grind
6 x 6 Min Rounds
Each 6 Min Round will include
90 – 120 Seconds on the Wall
60 Seconds of Double Swing Clean Thrusters
30 Seconds Swiss Ball Plank or 1 Length Sandbag Drag AHAP (alternate)

No climbing experience or equipment required. Come Check it out.

Friday 6/17

Performance & General Fitness
“Hang On” Row or Ski

With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck


“Flight Simulator”   Consecutive Double Under Ladder

If  you are doing flight simulator, you must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.

Notes: This is an interval day especially if you are doing “Hang On”. Push to your limit. If you “tap out” early and want more do…do 4-6 Rounds NFT of 6 Heavy Headcutters and 6  Strict Pull-ups

Saturday 6/18

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!

30 Mins – Teams of 4
P1. Alternate between running 400m and Farmer Carrying 200m
P2. Repeating 1-4 Ladder or Burpee Pull-ups and KB Swings
P3. Max Wallballs on outside of Building
P4. Rest

Notes: Wait till your teamate comes to replace you before transitioning exercises.

Sunday 6/19

OPEN GYM – Weather Pending. Check the Main FB Group

Suggested Easy Recovery Day?  Do something active for 30-60-90 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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. So for me 180-38 = 142BPM.  A few of these sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

Nutrition Preparation: We are here to help with tricks, tips and suggestions – Just reach out!

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

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