Week of 7/10 – 7/16

Community Fun Fact: Andrew (on right) is the managing editor for the PBS show Frontline and previously was a producer for CBS 60 Minutes…also an avid kayaker!

Tuesday 5:30PM Kettlebell Class: We are 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 30-40 min interval workout focusing on full body & single side kettle bell 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. So come check it out!!  

Thursday 6PM Grinder or Sport Night: Thursday 6PM Classes alternate between the grinder (longer 40-50 mins  partner/team workout) or “sport” night if the weather cooperates. (soccer, paddling, ultimate frisbee etc) Both usually end at Stones pub for dinner. This week we are on tap for a sport night unless the weather turns bad in which case the grinder will be on.

Friday Morning Trail Runs & Quarry Swim: Remember when the weather allows (not raining) we are doing a weekly trail run in Dogtown at 6AM on Friday Mornings. We meet at on the road outside 36 Curtis St. The pace of the run is conversational and we generally do between 3-4 miles finishing with a swim at the quarry and are back to the cars around 7-7:15. Come Join us!

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 7/10

Performance
In 10 Mins Complete
21-15-9
Thruster 95/65#
Row (Cals)

In 10 Mins Complete
21-15-9
Power Snatch 95/65#
Ski (Cals)

In 10 Mins Complete
21-15-9
Sandbag Walking Lunges 70/40#
Double Unders x 2 (42-30-18)

Fitness
In 10 Mins Complete
21-15-9
DB Thruster or Wallballs
Row (Cals)

In 10 Mins Complete
21-15-9
KB Swings
Ski (Cals)

In 10 Mins Complete
21-15-9
Walking Lunges @BW or with DB’s in Rack
Dynamic Step-ups x 2 (42-30-18)

General Fitness can MOD with DB Thrusters & Snatches either double or single. Complete the workload in 10 mins… anytime remaining is yours to recover and set up for the next section.


Tuesday 7/11

Performance & Fitness
Objective: 50 Renegade Manmakers as a Team of 2  (20 Min Cap)
P1: Run/Row 400M (Pacer)
P2: AMRAP 4 Renegade Man Makers & 4 Burpee Pull-ups

Guys: 25-35#’s
Ladies: 10-20#’s

then

3-5 Rounds Not For Time
10 Strict hanging leg/knee lifts or 10 Leg lifts from floor
1 Max Tuck, Support or Ring Plank Hold

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


Wednesday 7/12

Performance & Fitness
20 Mins for Quality
2-3  KB Turkish Get-ups (R/L) AHASP
1 Lap Heavy Gimme to Seated Rope Pull AHASP

then

500M Row or Ski For Time or 1 Min Airdyne for Max Cals

then

4 Rounds Not For Time
1 Length DB Bear Crawl
1 Length Sandbag Drag

On the TGU’s Hold each position for a deliberate 2 seconds before moving to the next.  Focus on doing each section clean and efficient.  


Thursday 7/13

Performance & Fitness
Complete 1 Flat Loop Farmer Carry AHASP (alternate with a partner)
1 Flat Loop (Offset Overhead & Rack Carry AHASP (alternate with a partner)

then

Teams of 3 – Ski 150 Cals
Ski 10 Cal Intervals Directly into 3 Shuttle Runs then tag out for the next partner

Grind through Part 1 with a challenging bell, and on Part 2 sprint the ski and the shuttle run when it’s your turn to go! All dudes teams = 200 Cals, All ladies teams 150 Cals.  Mixed TBD.


Friday 7/14

Performance
AMRAP 20 Mins
5 Muscle-ups
10 Spiderman Push-ups
15 Sandbag Zercher Squats 70/50#

Fitness
20 Mins for Quality
5  DHPU or 1 Rope Climb
10 Push-ups
15 Goblet or Air Squats
*optional 200m Run or Row

Pick movements that are challenging but doable for you over the course of the 20 mins. Giddy up!


Saturday 7/15

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 7/16

Performance & Fitness
Every 3 Mins for 21 Mins Complete
10  Deadlifts
10 Power/Swing Cleans
10  Front Squats
10 Shoulder to OH
10 Bent Row
10 Push-ups

RX: 95/65# BB
Set does NOT have to be “unbroken” and player can pick from Barbells, Kettlebells, Dumbbells, or even Sandbags. Get the work done and any remaining time left in the 3 mins is yours to rest.  Can bump weight up too if consistently finishing work load under 90 Seconds.

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