Week of 10/24 – 10/30

Saturday..Come to 9AM Team workout in costume!

Gym News: CFCA is Celebrating its 6th year Anniversary in conjunction with Halloween this SATURDAY and YOU are invited!  Doors open at 6PM. This event will be a POTLUCK- bring your favorite nibbles, dishes, desserts or drinks to enjoy! CFCA will provide some refreshments but be sure to bring your favorite beverages if you’d like. This party is family friendly so bring the whole crew! Lots of fun events to look forward to:

  • Pumpkin Carving Contest (bring it already carved…get creative/ fitness theme?)
  • Photo Booth
  • CFCA Spirit Award Announced
  • Crazy Drift Cart races (likely to start at 9)
  • A glimpse of the vision for CFCA in 2017

Adults Only.. after party potentially at a local watering hole???  Just be there!

Good Read: http://www.surfermag.com/features/the-ember-in-the-ashes/#SiV10Sbw584cLwox.97  Great read on Surfer CJ Nelson who overcame some hard times and addiction and had a major attitude change to turn his life around for the better. Karen and I had the pleasure of meeting  CJ in 2004 when we helped to find a tour venue in South Carolina for Thomas Campbell’s seminal surf film “Sprout”.

Monday 10/24

Performance & General Fitness
6 Rounds or 20 Mins – Teams of 3: 1 Works at a time.
10 Russian Swings (70/53#)
1 Length Shuttle Sprint
20/12 Calorie Bike
1 Shuttle Sprint back to Tag Out!
*NON Runners can Farmer Carry to & from Bike.

Want More?
EMOM 10 Mins for Quality Reps
Evens: 3-5 Strict Handstand Push-ups > 1-2 Wall Walks >  1 Set of DB Press
Odds: 30 Seconds of Plank

Notes: Looks like a fun little team doozy. Push your intensity level when it’s your turn!

Tuesday 10/25

Performance & General Fitness
6 Min AMRAP for Quality
3 Scotty Bobs
3 Dumbell Thrusters

4 Mins Easy Row, Ride or 400M Walk

6 Min AMRAP For Quality
4 Weighted or Strict Chin-ups or hard Ring Rows
4 Half Heavy Headcutters (No OH Portion)

4 Mins Easy Row Ride or 400M Walk

6 Min Min AMRAP For Quality
5 Strict Ring Dips (bands OK)
5 Strict Toes to Bar

4 Mins Easy Row Ride or 400M Walk

Want More? Max Consecutive Double Unders

Notes: Load these movements up so they are challenging but with clean form.

5:30-6:30PM- 15 Min Free Consults/ Skill Sessions with Jon Email to set up a time Jon@crossfitcapeann.com

6:30-8:30PM  Community Bouldering/Open Gym Come Down and Climb! or Learn!

Wednesday 10/26

Performance & General Fitness
15 Mins to Work up to a Heavy Set of 5 Back Squats


400m Run
21 Kettlebell Swings 53/35# (American/ Overhead)
12 Pull-ups (kips) Mod w/ Jumping Pull-ups

Want More?
Max Calories on the Airdyne in 1 Min… As Buffalo Bill once stated to Catherine Martin  “you don’t know what pain is!”

Notes:  A benchmark day with 3 “tests” to keep track of. Hurry on down

Thursday 10/27

7 Rounds for ime
10 Slamball Toss Over rig 40/20#
20 Cal Row
30 Double-Unders
1 Min Rest

General Fitness
AMRAP 20 Mins
10 Slamball Toss Over rig
20 Cal Row
30 Double-Unders or Dynamic Step-ups
1 Min Rest

Want More? 
Flat Loop Single Side Farmer Carry (AHASP) Try not to put the bell down! 70/53#

Notes:  A good conditioning piece followed by a strength endurance challenge with the optional carry.

Friday 10/28

Performance & General Fitness
30 Mins for Quality
Bench Press (Bar or KB) > Hard Push-up Variation
L Pull-ups > DeadHang Pull-ups or Burpee Pull-ups
Pistols or Single Leg Box Squats (total)

Suggested Weight on BP 135/85# or 2 KB’s @62/35#

Want More?
Banded Shoulder Stretches off Rig

Notes:  The goal here is to get some quality work in doing the hardest variation of movement that is currently within your ability level. If you finish all the way to 1…kudos but the priority is make it challenging.

Saturday 10/29

Coaches  Choice…. Halloween Costumes ENCOURAGED!

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 10/30

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

Outside the Gym.   Do something active for 30-60+ 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.  A few of these sessions per week can really enhance your cardiovascular base which will help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery Day Suggestion

Have a day/ days your NOT feeling amazing but still want to get to the gym? Grab a machine and pull it around by the bathrooms and do this…

Start with 5 Mins of Foam Rolling

3 Rounds
10-15 Min Easy Row or Ride (provided they are not in use with class)
5 Min Yoga Flow (Hold Position for 3-5 deep breathes)

  • Standing Reach Overhead
  • Forward Fold
  • Inchworm to Down Dog
  • Inchworm to High Plank
  • Up Dog
  • Childs Pose
  • Spiderman Right
  • Pigeon Right
  • Spiderman Left
  • Pigeon Left

Finish with 5 Mins of Foam Rolling


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