Week of 9/19 – 9/25

Alex in the midst of one of our recent favorites the box jump over…and a sentiment that has been a big part of CFCA. We have been incredibly lucky to attract folks who are humble, hardworking in and out of the gym and generally really fun to be around. Collectively we all benefit from that!

Gym News: You may have noticed we put a bucket of “gym wipes” on the counter next to the water machine. We are trying to start a new practice of wiping down equipment post WOD. Mainly KB/DB/BB handles, med/slamballs, abmats, pull-up bars etc. Coaches will remind you but somedays they may forget so help us form a new habit to keep germs at bay. Thanks!

Remember if you need help with goals/accountability/nutrition etc… I will be at the gym on Tuesday Nights from 5:30-6:30 and will meet with any members for 15 mins to discuss goals, nutritional strategies, sustainable training or really whatever you want. I may not have all the answers but I have a pretty good idea of what may and may not work for you specifically. If you are interested please email me Jon@crossfitcapeann.com and I’ll set you up with a time slot. These sessions are FREE FYI. Sessions open for this week are 6:00 & 6:15. Let me know if you want them. If you can never make those times from a schedule conflict..email me and I can meet other times too!

AND…..Just a heads up we hashed out the details with the Gloucester Boxing Club (adjacent to CFCA) that will let CFCA members go there at 6:30PM starting THIS WEDNESDAY 9/21… likewise the boxers will be able to come to CFCA at 6:30PM on Wednesday as well. CFCA members are still welcome to be in the crossfit class but the workout may change a bit from “Weightlifting Wednesday” to more of an interval grind to be similar to the energy systems used in boxing.

Watch: Great Video by Joel Jamieson about conditioning for strength athletes and the importance of low intensity/low impact cardio work for recovery and general health/longevity! http://www.8weeksout.com/2016/09/07/conditioning-for-strength-athletes/ I geek out on this stuff but that’s part of my job description!

Monday 9/19

AMRAP 20 Mins
20 Slamballs 30/20#
20 Box Jumps Overs 20in
20 Toes-to-Bar
20 Barbell Lateral Burpees
20 Chest-to-Bar Pull-Ups (kipping)
20 Clean & Jerks 135/85#

General Fitness
AMRAP 20 Mins
10 Slamballs
10 Box Jumps or Step Ups
10 Hanging Knee Ups or Abmat Situps
10 Burpee-Pull-ups
10 Sandbag Ground to OH

Notes: Grind through and take short rests when you need it. Giddy Up!

Tuesday 9/20

Performance & General Fitness
20 Rounds or 30 mins With a Partner (alternate full rounds with a Partner)
15/10 Calorie Row
10 Goblet Walking Lunges (70/53#) Hold by the Horns Please!
10 Kettlebell Swings (70/53#)

Notes: I was gonna call this one “Bum Rush”! MOD as needed with the KB elements but you should use the same weight for lunges and swings. Lunges are 10 total (5R/5L). Communicate well with your partner to minimize transition time. It will be challenging for some to get 20 rounds but I believe it’s totally possible. Good Luck and move fast.

5:30-6:30PM- 15 Min Free Consults with Jon Email to set up a time Jon@crossfitcapeann.com
6:30-9PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Weightlifting Wednesday 9/21

Every Minute for 12 Mins
Evens: 3 Hang Squat Cleans (Ascend to Heavy but prioritize form!)
Odds: 3 Muscle-ups

General Fitness

Every Minute for 12 Mins
Evens: 3 Hang Power Cleans (Ascend to Heavy but prioritize form!)
Odds: Muscle-up Skill Transfer on the low rings with or without bands


Dumbell Thrusters
Double Unders x 3 (30-27-24-21-18-15-12-9-6-3)
Guys: DB’s 35-45# Gals: 20-30#

Notes: Work on some Strength/Skill on the EMOM. We will give you some time to warm-up to a moderately heavy starting weight and ascend intuitively from there but generally by 5/10 pounds. On Part 2. Move fast! MOD for Double Unders is either Burpees or Cal Ski (10-1) Players choice.  Hint…you should practice those Double Unders!

Thursday 9/22

Performance & General Fitness
20 Mins – 5-7 Rounds for Quality
Max Rep Seesaw KB Bench Press
1 Length Seated Heavy Rope Pull AHAP
1 Lap Heavy Sled Push AHAP to Maintain Forward Progress


With a Partner – 3 Rounds Per Person
400m Run
200m Farmer Carry 70/53#

Notes: Work on some odd object strength. On the bench reps should be in the range of 10 per side to failure. You should average about 1 Round every 3 mins. Rest as needed between exercise to give them a solid effort. On Part 2. partner up with someone. Who ever makes it back first from the the run or the carry will rest till there partner returns then switch positions.

Friday 9/23

Friday 5:45 Easy 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. Water is STILL so Nice and it’s a great way to go into the weekend.

Performance & General Fitness
10 Mins to work up to a 1RM Weighted Strict Pull-up or Chin-up


“12 x 200 OH Squat”
12 Min AMRAP
200M Run
Max Rep OH Squat @95/65# (when you fail, run again and repeat till 12 mins is up)

Want More?
5 Laps Not For Time Sandbag Drag. Alternate efforts with a partner.
Even More? Do 10 Ghetto GHD Situps while your partner is dragging.

Notes: If your Overhead Squat is somewhat lackluster due to mobility restrictions you can MOD to a Front Squat and boost weight up to 135/85 or leave it at 95/65.

Saturday 9/24

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 9/25

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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