Week of 7/11 – 7/17

Some Pics of the action last week. Larry on the Sandbag ground to Overhead intervals and Coach Bearcat suffering a footwear malfunction during the sled push.

*Gym News: There will be signup sheets posted at the gym for new merch that we are ordering which include sweatpants, sweatshirts, t shirts and ladies tanks. We will post the final designs on the FB group this week with pre-order pricing. If you are low on protein or fish oil, we will likely submit an order to SFH by the end of the week. Look for that on the FB Group as well. https://www.facebook.com/groups/1485244585109873/  Weather looks pretty solid for the week. Anyone up for some pick -up soccer on Wednesday Night @ 6:30PM potentially at Magnolia Woods?

Also Surfari has started the Sunday Women’s surf nite lessons that run from 5:30-7PM. We had a couple CFCA-ers doing this last summer and is a great option if you’re looking to learn. Contact the shop for details. (978) 283-7873

Monday 7/11

In 10 Mins Complete
Thruster 95/65#
Row (Cals)

In 10 Mins Complete
Power Snatch 95/65#
Ski (Cals)

In 10 Mins Complete
Sandbag Walking Lunges 70/40#
Double Unders x 2 (42-30-18)

General Fitness
In 10 Mins Complete
DB Thruster or Wallballs
Row (Cals)

In 10 Mins Complete
DB Snatch or KB Swings
Ski (Cals)

In 10 Mins Complete
Walking Lunges @BW or with DB’s in Rack
Dynamic Step-ups x 2 (42-30-18)

Notes: General Fitness can MOD with DB Thrusters & Snatches either double or single. Complete the workload in 10 mins… anytime remaining is yours to recover and set up for the next section.

Tuesday 7/12

Performance & General Fitness
20 Mins to Accumulate 50 Renegade Manmakers as a Team of 2
P1: Run 400M
P2: AMRAP 4 Renegade Man Makers & 4 Burpee Pull-ups

Guys: 25-40#’s
Ladies: 15-25#’s


3-5 Rounds Not For Time
10 GHD Sit-ups or 15 Weighted Sit-ups
1 Lap Sandbag Drag

Notes:  Looks solid. Don’t be shy now!

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

Wednesday 7/13

Performance & General Fitness
6 Rounds (18 Mins)
Min 1: 2-3  KB Turkish Get-ups AHASP
Min 2: 10 Plank Ups (alternate leading side each round)
Min 3: Rest


500M Row AFAP


5 Rounds Not For Time
1 Length Heavy Rope Pull
1 Length DB Bear Crawl

Notes: On the TGU’s Hold each position for a deliberate 2 seconds before moving to the next.  Focus on doing each section clean and efficient.  On the Row, Sprint it out for time. Then cooldown with some rope pulls and bear crawls for quality.

Thursday 7/14

Performance & General Fitness
10 Min Single Side Farmer Carry 70/53# Big Loop.
* Every time you switch hands do 10 Russian Swings before resuming. Do not put bell down for 10 mins if possible!


Teams of 3 – Ski 200/150 Cals
Ski 10 Cals to 3 Shuttle Runs then tag out for the next partner

Notes: Grind through Part 1 with a challenging bell, and on Part 2 sprint the ski and the shuttle run when it’s your turn to go! All dudes teams = 200 Cals, All ladies teams 150 Cals.  Mixed TBD.

6:30PM CKC- Climbing/ Kettlebell/ Core
6:30-7:30: 1 Hr. Open Bouldering

With a Partner Accumulate 10 Mins on the steep wall (weighted optional)
With a Partner Accumulate 10 Mins of Renegade Man Makers
With a Partner Accumulate 10 Mins on the 20 degree wall (weighted optional)
With a Partner Accumulate 10 Mins of Sandbag Keg Lifts & Ring Ext to Flys

Friday 7/15

AMRAP 20 Mins
5 Muscle-ups
10 Spiderman Push-ups
15 Sandbag Zercher Squats 70/40#

General Fitness
20 Mins for Quality
5  DHPU or 1 Rope Climb
10 Push-ups
15 Goblet or Air Squats
*optional 200m Run or Row

Notes: Pick movements that are challenging but doable for you over the course of the 20 mins. Giddy up!

Saturday 7/16

Coaches Choice!

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

Sunday 7/17

Open Gym: Weather Pending. Check the FB Group for updates.

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/Training Consults: We are here to help with tricks, tips and suggestions – Just reach out!  $30 for a 30 Min Consult to design a sustainable plan.

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

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