Week of 6/19 – 6/25

Amazing to see the goals board fully packed! Some great goals up there and a great insight into some of our members passions outside of the gym.  For those that don’t know ITG means in the gym and OTG means outside the gym. Both are equally important in our view as the gym should be a facilitator for a better over all life both physically and mentally.

Sunday Open Gyms: We have reached official summertime status with Thursday sport nights, Friday trail runs etc. Sunday 10-11:30 Open Gyms will be weather dependent (i.e if it’s nice out we will not run it)….BUT feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering). Thanks for understanding and remember to prioritize that OTG activity as much as you can. Get out there and explore beautiful Cape Ann.

Tuesday KB Class: If your not on Facebook, we made an announcement that we are going to start running a kettlebell class on Tuesday nights at 5:30PM. The session, which will remain relatively the same week to week will be a 40 min interval KB workout focusing on full body & single side movements. If you are interested in joining me (Jon) just show up. If you have friends who you think may be interested… have them come down. No CF experience or CFCA membership is required and your/their first class is free. Meaning I won’t count it as a class for you members the first go round. SO just throwing this out there. It’s no secret I love KB’s and lack of time (due to children/moving) often finds me doing a similar workout a few times a week in my bedroom and honestly I feel really strong. KB’s give the greatest combo of strength and conditioning IMO in one object. So come check it out!! If folks take to it we may add additional sessions.

CFCA Boat Cruise on the Lady Sea: Mike Mann, Captain of the Lady Sea just rejoined the gym after a little hiatus and what that means for us is that the annual Summer Harbor Cruise will be happening likely on a Friday or Saturday night in Mid August. Date TBD.  Its always an awesome time to see everyone outside of the gym, have a few drinks and enjoy the views of the harbor and beyond. Bring your Sig-other even if they aren’t a member! Looking forward to it.

Monday 6/19

20 Mins to Establish a 1RM Barbell Turkish Get-up
Must be completed on both sides to count. Partner Up and use spotters.

4-6 Rounds for Quality or 20 Mins
2-3 KB Turkish-get-ups (R/L)
1 Set of Max Strict Chin-ups @BW
30-60 Second Ring Plank Hold


AMRAP 8 Mins
8 Dumbbell Snatches (AHASP) Alternating each hand every rep.
8 Box Jump Overs > Box Jumps or Goblet Dumbbell Step-ups

Tuesday 6/20

Remember 5:30PM class is Kettlebells Only. Come check it out. 

Performance & Fitness
Pick One of the Following and Complete for Time.

  • 200 Cal Airdyne
  • 2000M Row
  • 2000M Ski

*At the top of every minute complete 4 Burpees
(ADV: 4 Burpee Pull-ups to Bar 6 inches above reach)


3 Rounds 1 Min On/ 1 Min Off Alternating with a Partner
Leg Throwdowns

Wednesday 6/21

Performance & Fitness
24 Mins w/ Partner
Complete 10 Rounds (5 Each) of
200M Run & 30 Double Unders or 30 Dynamic Step-ups

Once Completed…with the remaining time AMRAP
7 Bent Rows
7 Front Squats
7 Push Presses
RX: 135/85# Barbell but feel free to use KB/DB’s too.

Alternate each exercise with a partner.

Thursday 6/22

Performance & Fitness
15 Min Skillwork Set for Quality
1 Rope Climb (ADV: Straddle from seated to 10 Ft > legless etc)
Max Rep Handstand Push-up or Handstand Hold > Plank Hold

Rest intuitively to keep reps clean. This is Not For Time/ Quantity so a good time to dial in new techniques!


Max Rounds in 15 Mins
30 Russian Swings
1 Lap Burpee Broad Jumps
30 Sit-ups
1 Lap  Lunges

RX: 53/35# Lunges w/ KB

If you have any knee impact issues that don’t jive with broad jumps then do a lap of  Slamball Clean to Toss.

Friday 6/23

Performance & Fitness
5 Rounds
1 Min Sandbag Drag
30 Seconds Rest
1 Min Sandbag Shoulder to Squat (Alternate Sides each Rep)
30 Seconds Rest
1 Min Sandbag Burpee (Push-up to G20)
30 Seconds Rest

Sandbags are freshly cleaned out of the washing machine and repacked. Woof!

Saturday 6/24

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 6/25

Performance & Fitness
30 Mins for Quality
1 Lap Sled Push (AHAP)
Max Rep Single Side KB/DB Bench Press (R/L)
1 Lap Heavy Gimme Backwards Drag to Seated Rope Pull

Rest between each set to keep reps clean and efforts solid. This is Not For Time/ Quantity. Each element should be hard enough that it requires some rest before moving on to the next exercise.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s