Week of 8/14 – 8/20

Had a solid crew of 33 for Saturdays 3 Part Team Workout. We finished with a fun 250 Calorie Row Relay! Remember Saturdays are great days to bring friends. We keep the the movements easily scale-able to all abilities…AND the $5 drop in gets donated to GHS Athletic Association.

*Gym News: Mark your Calenders. Some CFCA event dates are finalized.

Friday 8/24 7PM: CFCA Outdoor Movie Night.  Let’s watch a movie under the stars (weather permitting) and enjoy the few fleeting moments left of summer! We’ll have plenty of popcorn, but it will be BYOB drinks, food, lawn chairs/beach chairs and blankets or whatever else you may want to bring. Don’t feed the Coyotes! https://www.facebook.com/events/309891169345661/

Friday 9/9 7PM: CFCA “Boat Cruise”. Join us aboard CFCA member Mike Mann’s vessel “The Lady Sea” for a social cruise around the harbor and beyond if conditions are calm. Look for a facebook event with more details in the coming week. Hope to see everyone out.

Monday 8/14

4 Rounds For Time
5 Push Jerks
10 Dead Hang Pull-Ups
5 Front Squats
15 Push-ups
5 Power Cleans
20 Sit-Ups
RX= 155/105#

General Fitness
AMRAP 20 Mins
5 Heavy Renegade Man Makers
10 Pull-Ups > Ring Rows
5 Heavy Renegade Man Makers
15 Push-ups > Banded Push-ups
5 Heavy Renegade Man Makers
20 Sit-Ups

Notes: Make the weights on the heavier side for your current ability. If 155/105# is too light? Add more. Likewise scale it back if needed but keep it challenging for the 5 reps.

Tuesday 8/15

Performance & General Fitness
Teams of 2:  4 Rounds or 25 Mins
20 Wallballs (20/14# 10/9ft)
200 Meter Run

20 Russian Swings (53/35#)
200 Meter Row

20 Slamballs (30/20#)
200 Meter Ski


5 Rounds for Quality
5-10 Ring Extensions
1 Lap Heavy Rack Carry

Notes:  The first partner completes the Wallball/ Run, and then tags the second partner to do the KB Swings/Row then first partner is onto the Slamball/Ski etc. Push the intensity when it’s your turn to work. MOD with the intention of being able to do the 20 reps unbroken but challenging at the same time.

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

Wednesday 8/16

Performance & General Fitness
20 Mins 4-6 Rounds For Quality
7-10 Single Arm KB Bench Press (R/L)
7-10 Single Arm Ring Rows (R/L)
4-6 Sandbag Get-ups (R/L)


Teams of 2 – 60 Burpee Box Jump Overs or 10 Mins
Pacer: 400M Run
P2: Max Burpee Box Jump Overs

Notes: Get some quality work in on Pt.1 then try to complete the objective under the time cap for Pt. 2.

Thursday 8/17

Performance & General Fitness
40 mins With a Partner Ascending Ladder 1-2-3-4-5-etc.. “I Go/ You Go” Format
KB/DB Snatch R
KB/DB Snatch L
KB/DB Clean & Push Press R
KB/DB Clean & Push Press L
KB/DB Front Squat R
KB/DB Front Squat L
*3 Burpee Pull-ups between each round

RX: 53/35#

Notes: This will be in an “I Go/ You Go” Format where you alternate each exercise and side with a partner. So P1 will do 1 Snatch Right, then P2 will do 1 Snatch Right then P1 will do 1 Snatch Left etc.. Rest while your partner is working. See how far you can get in 40 Mins as a team.

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 8/18

Friday 5:30 Trail Run/Quarry Swim has built a solid crew. You gonna join us this week? Email us for details if you’re not on FB.

3 Round for Time
400 Meter Run
12 Deadlifts (225/135#)
21 Box Jumps (24″/20″)

General Fitness
3 Rounds or 15 Mins
400 Meter Run
12 Deadlifts
21 Box Jumps or Step-ups


10 Mins – 1 Lap Sandbag Drag alternating with a partner.

Notes: Not too much to say about this one. Just come in and get it done.

Saturday 8/19

Teams of 2: 30 Mins to Complete
100 Plate Burpees
100 Cal Ski
100 Lunges
100 Kettlebell Swings or Snatches (53/35#)
100 Calorie Row

ADV: Chipper Style partitioning reps as needed to complete
MOD: 5 Rounds of 20 Reps (10/10)

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 8/20

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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