Week of 6/20 – 6/26

Congrats to Michal C. who ran the Mt. Washington Road Race yesterday!

Also Because of Fiesta and the ladies Seine Boat Race on we are going to cancel the 5PM class on Friday afternoon. Come down and support the all the ladies of CFCA and the defending champs Rowgue.

Monday 6/20

Performance & General Fitness
3 Rounds of
In 2 minutes complete
10 Push Press @ 95/65#  then Ski the remainder for Max Meters
Rest 2 minutes between sets


3 rounds of
In 2 minutes complete
10 Deadlifts  @185/135 then Row the remainder for Max Meters
Rest 2 minutes between sets


Walk the Hill Loop with a heavy sandbag – switch with partner every other telephone pole

Notes:  On the intervals, you can start at either station, and use the same weight, followed by a maximum effort ski/row. Meters should be kept track of, and each round you should try and meet or exceed the meters from the last. At the end, all 3 rounds should be within a few meters of each other ideally. Mod weight on the lifts as needed.

Tuesday 6/21

Performance & General Fitness
In 24 minutes accumulate “1000 reps” with partner

  • 0-6 Mins: KB swings (American style)
  • 6-12 Mins: Wallballs
  • 12-18 Mins: Double Unders  (2 Single Unders = 1 rep)
  • 18-24 Mins: Situps

Notes:   1 works, 1 rests. Partition the work as needed. 24 minutes to complete 1000 reps total. At the 24 minute mark, the workout stops, and the penalty is 1 plate burpee for reps shy of 1000 per team to be started within 2 minutes of the 24 minute mark.

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

Wednesday 6/22

Performance & General Fitness
18 Mins (6 Rounds)
Min 1: 3-5 Front Squats (Cleaned from the floor)
Min 2: Max Consecutive Rep Ring /Bench Dips
Min 3: Rest


Accumulate 50 Deadhang Pull-ups
Upon failure – 10 Sandbag G2OH
Hill Loop or 1000m Row to finish
*10 Min Cap to get out the door.

On Part 1 Ascend to a weight that is heavy but doable for the given reps. On part 2 Mod as needed with banded pull-ups or hard ring rows. If you do not finish the Pull-ups by 1O mins then you will skip the run/row.

Thursday 6/23

Performance & General Fitness
3 x 30/30  Sit-ups/ Hollow Hold

1 Min Off

3 x 30/30 Flutter kicks/ Leg Lift Hold


Teams of 2 Alternating
500-400-300-200-100 Row
5-10-15-20-25 NPU Burpees


100-200-300-400-500 Ski
25-20-15-10-5 Slamballs or Sledgehammer Strikes

Notes:  These are back to back efforts. Meaning you row 500m and do 5 NPU Burpees then your partner goes. Intensity should be high but sustainable over the long haul.

6:30PM CKC- Climbing/ Kettlebell/ Core

4-6 Rounds at Your Own Pace
Max Effort Endurance Climbing on the 20/40 Degree walls
Max Rep KettleBell Snatch to Press per side
5-8 Sandbag Get-ups Per Side

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

Friday 6/24

Performance & General Fitness
5 x Max Rep KB bench press (AHASP)
Immediately following reps do a set of max pushups
Rest 2- 3 minutes between efforts.


Amrap 10 Mins
12 Kettlebell Single Arm Swings or Snatches (6/6)
12 KB Rack Step-ups (6/6)
12 Sit-ups
200 M Run

Notes: Looks like a fun day don’t you think Kiefer?

Saturday 6/25

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!

Teams of 3 “Chipper style” 1 Works/ 1 Paces / 1 Rests
20 lengths sandbag drag
40 sandbag get ups
60 sandbag G2OH
80 sandbag squats (front, back, shoulder  all okay)
100 sandbag keg lift (50/50)
*Pacer – 300m run/ row

Notes: Can start from the top down or bottom up depending on class size. A good grind with some buddies.

Sunday 6/26

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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