Week of 5/8 – 5/14

Coach Kara demonstrating one of the most functional exercises we do.

Gym News: Sounds like bingo has been a hit so far with lots of squares getting checked off… Keep it up! We love reading the CFCA reviews on Facebook. Keep them coming. 

And another weekly reminder that Friday Morning trail runs are happening!  Run is generally 30-40 mins at a fairly easy pace finishing off with a quick dip in the Quarry if you so choose. It’s great to start the day off with a little exercise and good company so feel free to bring friends! We meet at 38 Curtis Street, Rockport at 6AM. (Park on the side of Curtis Street)

Monday 5/8

Performance & General Fitness
“Super Hang On” Ski, Row or Airdyne

With a continuously running clock, each player starts the first minute with an ALL OUT 20 second effort to establish starting # of Calories and rests the remaining 40 seconds of that minute.  All odd minutes are rest. The next even min they have to add 1 more calorie (no more than 1) to the starting number and repeat that on the even minutes until they cannot get the required cals in 60 seconds. When you fail to get the cals…your workout is over. Your score is the highest # of Cals you completed in 60 seconds.  Initially you will have plenty of rest and social time…but as the Cals and your efforts increase the rest decreases….hence “Super Hang On”. Don’t dog the 20 second all out as it will only prolong your workout and likely give you a worse score. Good Luck


“Flight Simulator”  Consecutive Double Under Ladder

If  you are doing flight simulator, you must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.


3 Rounds – 30 seconds of each of the following

  • Hollow Rock
  • Hollow Hold
  • Plank ups
  • Plank

Give your best effort on Super Hang On!  We threw the Airdyne in there too. Recover as best you can during the minute off…reset and go again. This is a benchmark day!

Tuesday 5/9

Performance & General Fitness
Partner WOD (Teams of 2) 30min cap

P1: Run Hill Loop (pacer)
P2: Max Sandbag getups

P1: Run Flat Loop (pacer)
P2: Max Sandbag Drags

P1: Run 400M (pacer)
P2: Max Ground to Overhead Sandbag

Done chipper style: both partners will run hill loop, flat loop and 400, while other works for max reps before moving on. Goal is to keep moving.

Wednesday 5/10

50/20 DB/KB Racked Lunges & Chin ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps per leg the lunges. You will match the squat reps with chin-up reps. Meaning if you do 5 Lunges (R/L) you have to do 5 win-ups before moving on. Chin-ups can be weighted also.  If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use Double Kbs or DB’s

General Fitness
AMRAP 20 Mins For Quality
10 Lunges (weighted optional)
5 Chin-ups or  Hard Ring Rows
200 M Run/ Row


Teams of 3-4
10 min ski relay with ascending pulls starting @ 5.

Thursday 5/11

21-15-9 (10 Min Cap)
Ski for Cals
Rest 2 Mins

21-15-9 (10 Min Cap)
Row for Cals
Plate Burpees 25/15#
2 Mins Rest

21-15-9  (10 Min Cap)
AD for Cals (option to run 3rd TP, 2nd TP, 1st TP)
Slamball Burpees 30/20#
2 Mins Rest

General Fitness
8 Cal Ski
8 Burpees or NPU Burpee
Rest 4 Mins

8 Cal Row for Cals
8 Plate Burpees
4 Mins Rest

8 Cal AD (option to run to 2nd TP)
8 Slamball Burpees
4 Mins Rest

Looks like a doozy. If you get done before 10 Mins the remains time is yours to rest in addition to the 2 mins given. For example if section on goes to 10 mins then section 2 will start at 12 mins etc.

Friday 5/12

7 Rounds For Time
200M Run
10 Thrusters 95/65#
30 DUs
1 Rope climb

General Fitness
AMRAP 20 Mins
200M Run/Row
10 DB Thrusters
10 DB Step-ups (5R/5L)
1 Rope climb or Rope Up/Down

Saturday 5/13

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 5/14

Performance &  General Fitness
30 Mins for Quality
5-8 Deadlifts
Max set of Ring Dips or Push-ups (Spiderman Ok too)
2 Big Loop Single Side Rack Carry AHASP (1R/1L)

Elements should be challenging for your current ability. Rest intuitively to keep movements crisp. Reminder It’s MOTHERS DAY!

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