Week of 7/3 – 7/9

Kerri pushing a 225# sled on Sunday. For those that don’t know… Kerri has moved to Winthrop to be closer to her new job at Logan Airport. We are going to miss her tons. She was incredibly motivated in and out of the gym (coming in to open gym to row/ski 10K’s for time!!!) and always worked hard with a smile and a positive attitude. Be like Kerri!

REMEMBER!!! 4th of July Schedule: Our Schedule for this week is as follows. We will run a normal schedule through the morning on Monday 7/3 but will only have a 4:15 class in the afternoon. So NO 5:30PM and Ladies Night. Go Enjoy the parade and fireworks! We will be closed on the 4th! Happy Independence Day. Regular schedule will resume on the Wednesday 7/5.

Tuesday 5:30PM Kettlebell Class: We have started running a kettlebell class on Tuesday nights at 5:30PM. This workout will remain relatively the same week to week to allow for progression and will be generally 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 simple object. So come check it out!!  We had a great turnout of 14 last week. 

Sunday Open Gyms: 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 while you can. Get out there and explore beautiful Cape Ann.

Monday 7/3

Performance & Fitness
5 Rounds (15 Mins)
Min 1: Max KB/DB Seesaw Bench Press
Min 2: Max Single Arm Ring Row 30R/30L
Min 3: Max Strict Hanging Leg/Knee Raises



RX: DL@ 225/135#  WB@20/14# to 10/9ft
Option for Russian Swing/Snatch x 2 (20,18,16 etc) 

Tuesday 7/4

Gym Closed… Happy 4th! 

Wednesday 7/5

Performance & Fitness
25 Mins for Quality (5-7 Rounds)
5 Shoulder to Overhead
10 DH Pull-ups or 3 PU Negatives
5 Front Squats
15 Push-ups (bands ok)
5 Power Cleans
20 Sit-ups

RX: 165/105# on the Barbell Movements but feel free to use heavy (for you) KB’s, Dumbbells, Sandbags etc. Grab a weight that is challenging and grind through resting as needed to preserve clean movement patterns.

Thursday 7/6

Performance & Fitness
10 Rounds with a Partner (30 Min Cap)
200M Run
1 Lap Sled Push (Make it challenging)
200M Ski
Alternate Efforts each exercise with your partner.

Friday 7/7

Performance & Fitness
50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing.  You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on.  Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. Keep track of weights and MOD’s so you can retest against it. This isn’t a CFCA benchmark but it is highly trackable to see progression in strength/ strength endurance and that is really motivating. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coaches for ideas. Default idea
Squat Clean Thrusters and Pull-ups.


4 Rounds or 15 Mins
20 DU’s or Dynamic Step -ups
20 Cal Row
20 Sit-ups
1 Min Rest

Saturday 7/8

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 7/9

Performance & Fitness
We have had some interest in additional Kettlebell Class sessions. If you are unable to make Tuesday Nights…come down today and check it out.

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