Week of 8/21 – 8/28

Da Boys working hard! Proper plate burpee extension by Ethan.

*Gym News: Friday 8/26 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/

Also…weather looks stellar this whole week and into the next. Would anyone be up for pick up soccer Wednesday or Thursday night at Magnolia Woods?? Rally the troops and lets run around!

Monday 8/22

10 Min Deadhang Pull-up/Chin-up Ladder  1-6 Repeating
Alternate with a Partner
ADV: Weighted


Hill Loop to Start
Squat Clean Thruster
Strict Ring Dips
Hill Loop to Finish

RX: 135/85#
KB Option: 2@53/35#
Post Times to Comments.

General Fitness
10 Min Pull-up/Ring Row Ladder  1-6 Repeating
Alternate with a Partner

Hill Loop or 1000M Row to Start
AMRAP 10 Mins
7 Double Dumbell Thrusters (AHASP)
7 Ring Dips > Ring Push-ups
Hill Loop or 1000M Row to Finish

Notes: On the ladder, each partner will do 1,1,2,2 etc all the way to 6 then start over again. On Pt.2 run or row fast, grind through the middle then run or row fast to finish.

Tuesday 8/23

Performance & General Fitness
Teams of 2 – Complete the Following For Time:
Farmer Carry Flat Loop 72/53#
Row 2000 Meters
Rack Carry Flat Loop 53/35#
Ski 2000 Meters

Notes:  Alternate efforts on the carry as needed to complete the objective. Partners change every 200m, on both the Ski and Row.

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

Weightlifting Wednesday 8/24

Performance & General Fitness
Spend 12 Mins Working up to a 5RM Back Squat
Spend 12 Mins Working up to a 5RM Strict Press
Spend 12 Mins Working up to a 5RM Deadlift
Focus on movement quality over load


4 Rounds With a Patner
1 Min Max Effort Slamballs
1 Min Max Effort KB Headcutter
*Alternate every 30 Seconds

Notes: Get some quality barbell work in on Pt.1 then push the pace on Pt.2.

Thursday 8/25

Performance & General Fitness
Every Min for 10 Mins
Evens: Heavy Rope Pull 1 Length
Odds: Max Set of Push-ups


“Annie on the Run”
400M run to finish each round.

Notes: *If you are Double Under Challenged please use Dynamic Step-ups as an alternative.

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 8/26

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.

Performance & General Fitness
30 Min Ascending Ladder of…
Burpee Pull-Ups
Renegade ManMakers w/Squat
Row or Ski x 100M (alternate machine each round)
*Suggested RRMM Weight Guys 25-40#DB’s Ladies 15-25# DB’s

Upgrade? Deadhang or Weighted Pull-ups perhaps

Notes: Grind through! Try to keep a brisk but sustainable pace for the 30 Mins…then go swimming in the ocean!

Saturday 8/27

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 8/28

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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