Week of 8/7 – 8/13

Thanks to everyone who came out to help with the Open Door event yesterday. Looking forward to more community events like these to give back to the greater community as a whole!  Also, we had a fun little impromtu surf/beach night on Friday. Conditions were not so hot for surf lessons but the water was warm. Hoping we get a few more nights like this before summer is out!

*Gym News: Protein order is being submitted to SFH tomorrow morning so if you want something please let us know by tonight (Sunday).

Monday 8/7

Teams of  3 – 1 Works/ 1 Rests/ 1 Holds Sandbag
Hang Power Cleans
Front Squats
Push Jerks
Deadhang Pull-ups 1/2 Reps (25-20-15-10-5)
RX= 135/95#

General Fitness
Teams of 3 – 1 Works/ 1 Rests/ 1 Holds Sandbag
Heavier Kettlebell Swings
Heavier Goblet Squats
Dumbbell Push Press
DH Pull-ups or Ring Rows 1/2 Reps (25-20-15-10-5)

Notes: This looks like a doozy in a good way! Rally the troops and get psyched to work together. If you are good to go with the barbell movements you can MOD the weight but it still should be hard. Abide by the “10-15 Rep Fresh” Rule. If you are doing general fitness make sure the KB movements fall within that rule as well.

Tuesday 8/8

Performance & General Fitness
On the Minute x 20:
Min 1: 15/10 Cal Ski
Min 2: 15 Sit-Ups
Min 3: 15/10 Cal Row
Min 4: 15 Kettlebell Swings
Min 5: 10 Box Jumps Overs > 15 Box Jumps > 10 Step Ups

Optional Extra
3 -5 Rounds Not For time
Max Ring Support, Tuck or L Hold
1 Lap Dumbbell Bear Crawl

Notes: Get the objective for the minute done. Any remaining time is yours to recover/transition to the next station. If you don’t complete the objective by the min just transition at that point.

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

Wednesday 8/9

4 Rounds For Time:
400 Meter Run
4 Muscle-Ups
40 Double-Unders
1 Min Rest Between Rounds

General Fitness
4 Rounds or 20 Mins
400 Meter Run
4  Burpee Pull-ups
40 Dynamic Step-ups
1 Min Rest Between Rounds


1 Flat Loop alternating with a Partner OH/Rack Carry. AKA One bell overhead and one in the rack position
44/26# OH & 53/35# Rack

Notes: On Pt 1, treat each round as it’s own interval. Recover as best you can between each round. On Pt. 2, pick a weight that is challenging for you for both holds.

Thursday 8/10

Performance & General Fitness
Teams of 3- Ski 200 Cals in 15 Mins
Pacer: Farmer Carry 2 Big Loops (interior)
P1: Ski for Cals
P2: Rest

5 Min Intermission

Teams of 3 – Row 200 Calories in 15 Mins
Pacer: Sled Drag 1 Big loop
P1: Row for Cals
P2: Rest

Notes: Always a good time.

6:30 Climbing/Kettlebell/ Core Class

5 Rounds
2 Mins Renegade Man Makers
2 Mins on the Wall
2 Mins Rest


3 Rounds
1 Sandbag Drag Down
3 Sandbag Get-ups Right
1 Sandbag Drag Back
3 Sandbag Get-ups Left

Friday 8/11

Every 3 Mins for 18 Mins do 5 Unbroken Turkish Get-ups (AHASP)


12 Mins to Run the Hill Loop
Amrap the remaining time
5 Clean & Jerks 135/95#
5 Burpees Pull-ups

General Fitness
Every 3 Mins for 18 Mins do 3-5 Unbroken Turkish Get-ups (AHASP)


12 Mins to Run the Hill Loop
Amrap the remaining time
5 KB HeadCutters (AHASP)
5 Burpees

Notes: Work on some strength endurance and skill with the turkish-get-ups, then move fast through the hill loop and whatever remaining time is left will be spent alternating through the two movements.

Saturday 8/12

Coaches Choice

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 8/13

Open Gym: Weather Pending. Check the FB Group for updates. https://www.facebook.com/groups/1485244585109873/

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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