Week of 8/29 – 9/4

Curtis getting some hang time and Jodi looking strong on the carrries.

*Gym News: All the new Merch is in so if you ordered something, it’s labeled and ready for pick up. If you wished you’d ordered, we have extra of most things so let us know if you need anything.

Waves this week! Looks like we get swell pretty much all week starting Monday. http://magicseaweed.com/Cape-Ann-Surf-Report/370/  If conditions line up nicely we could potentially have a little surf night at Good Harbor Wed/Thurs. Stay posted. If you’re just learning and looking for safe spot recommendations just holler.

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. More details here.  https://www.facebook.com/events/502189483314243/

Monday 8/29

15 Min Ascending Ladder
1 Power Snatch, 1 Muscle-Up or Chest to Bar Kipping Pull-up
2 Power Snatch, 2 Muscle-Ups or Chest to Bar Kipping Pull-ups
3 Power Snatch, 3 Muscle-Ups or Chest to Bar Kipping Pull-ups
RX: 95/65# / Muscle-ups

General Fitness
15 Min Repeating Ladder for Quality (1-4)
1 Hang Power Snatch, 1 Pull-up or Ring Row & 1 Ring Dip
2 Hang Power Snatches, 2 Pull-Ups or Ring Rows & 2 Ring Dips
3 Hang Power Snatches, 3 Pull-Ups or Ring Rows & 3 Ring Dips
4 Hang Power Snatches, 4 Pull-Ups or Ring Rows & 4 Ring Dips


Teams of 3 – AMRAP 10 Mins of 3 Shuttle Runs
Alternate efforts with Partners

Notes: On the ladder, continue adding one repetition to each movement until the 15 minute time cap. Movement quality is a priority over the depth of the ladder. General Fitness has the option to add weight to Pull-ups/Dips and MOD Power Snatch to Heavy Russian Swings x 3 (3,6,9,12 )

Tuesday 8/30

Performance & General Fitness
8 Rounds or 30 Mins
10 Wallballs 20/14# > 14/8#
10 Russian Swings 70/53# > 53/35# > 44/26#
10 Box Jump Overs @20 > Box Jumps > Dynamic Step-ups
10 Cal Row
1 Min Off Between Rounds

Notes:  MOD as needed to keep the rounds unbroken or as close to it as possible to keep intensity high for each interval.

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

Weightlifting Wednesday 8/31

3-3-3-3-3-3 Ascending Squat Clean
ADV: Start at 135/85# and Ascend intuitively from there.

General Fitness
5-5-5-5-5-5 Ascending Power Clean to Front Squat
Heavy Double KB’s OK Too.

5-6 Rounds (15 Mins)
Max Reps Bench Press
Max Rep DH Pull-ups

Notes: On the cleans, treat each Rep as a single. Drop, reset and go again. Focus on making sure you are hitting all the marks for a good set-up before you do each rep. On Pt.2.. Rest as needed between exercises but shoot for under 3-4 mins per round. Use a spotter too on the bench so communicate with one another to take turns.

Thursday 9/1

Performance & General Fitness
Complete with a Partner – 1 Works / 1 Paces with 200M Run
40 Slamball Toss over the rig
40 Cal Ski
30 Slamball Toss over the rig
30 Cals Ski
20 Slamball Toss over the rig
20 Cal Ski
10 Slamball Toss over the rig
10 Cal Ski


Pick 1 of the following And Perform NFT

  • 30-50 Strict Hanging Leg Raises (to 90 degrees)
  • 30-50 Strict Knee Raises with or without med ball between legs
  • Accumulate 3 Mins in Ring Support or Ring Plank

Notes: Good little doozy here. Go as heavy as safely possible on the slamball toss and adjust to bar height accordingly. If you want an extra challenge go over the “dirty south”bars. Also if anyone missed weightlifting Wednesday but wants to make it up Thursday that is ok too.

Friday 9/2

Friday 5:45 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. Waters Nice!

Performance & General Fitness
Teams of 3 Relay Course!

Notes:  Let’s have some fun with a little relay course. 1 person working at a time. Complete the course and tag your next partner to send them off. Course will likely have zig zag sprints, skiing, perhaps a drag or carry of some sort but will be laid out so all teams can be going at all times. Should be fun and a challenging interval too. 

Saturday 9/3

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 9/4

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

Outside the Gym Recovery Day?  Do something active for 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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