Week of 7/17 – 7/23

Christen has made some great gains since joining CFCA a few months ago. Consistency, a positive attitude and the ability to safely challenge herself each session has been key to her success.

Good Read: Great post on the reality of weight loss being that caloric restriction/deficit is the overriding factor to whether you loose weight or not. As the math roughly goes… to loose 1 pound a week you need to have an average daily deficit of 200 Cals (or 1400 weekly)… to loose 2 pounds a week you have to have an average daily deficit of 500 Cals (or 3500 weekly). I think people often forget that diets primarily work as a vehicle to obtain this deficit. Yes some also promote health which is a bonus for sure, but food if food quantity is not addressed results may be limited. https://www.instagram.com/p/BWmuwW4B2sb/?taken-by=drnadolsky

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. Hoping we can get that paddle night at Niles Beach!

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 7/17

Performance & Fitness
20 Mins w/ Partner
P1: Max Rope Climbs or Rope Up/Downs
P2: 15 Slamball Squat Clean and Toss Over Rig (Pacer)


Teams of 4 – 16 Mins for Max Cals on the Airdyne
(1 Min Intervals)

Tuesday 7/18

10 Mins to Find a 1RM Weighted Pull/Chin-up

10 Min Repeating Pull/Chin-up Ladder 1-6  with a Partner
ADV: Add Weight MOD: w/ Hard Ring Rows


3 Rounds (50 Seconds Work/ 10 Second Transition)
2 Mins Rest between Rounds

  • Wallballs
  • Swings
  • Ski (Cals)
  • Row (Cals)
  • Slamballs
  • Airdyne (Cals)

5:30PM Kettlebells!
6:30PM Community Bouldering/Open Gym
Come Down and Climb! or Learn!

Wednesday 7/19

Performance & Fitness
Teams of 2 (1 Works/ 1 Rests)
3000M Row
300 Double Unders or Dynamic Step-ups
3 Mile Run

Do this Chipper Style either from the top down or bottom up. Partition the row and Du’s as needed. Partition the run into either 12 x 400M or 24 x 200M to achieve the 3 Miles. 45 Min Cap.

Thursday 7/20

25 Min Ladder for Quality (1-?) 

  • Deadlift
  • Hang Power Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row
  • Ring/Bar Dip
  • Strict Pull-up

RX: 135/85# PU/Dips @ BW
Bars, Kettlebells, Dumbbells, Sandbags all OK. Can MOD push-ups for dips and Bands or Negatives for pull-ups. 

Sets do not have to be unbroken. Rest intuitively to keep movement patterns clean.


3 Rounds or 10 Mins
200M Run/Row/Ski
20 Sit-ups
10 Box Jump Overs > Box Jumps > Step ups

Friday 7/21

15 Mins to a Heavy Set of 3 “Snatch”  Pick 1 from the options below

  • Hang Snatch
  • Power Snatch
  • Squat Snatch (From Hang or Floor)

15 Mins For Quality
Evens: 3-5 KB/DB Snatches Per Side
Odd: 7-10 Push-ups (ADV: Spiderman)


Pick from one of the following Benchmarks and complete for time/reps

  • 12 x 200 Double Unders
  • 2K Row
  • 2K Ski
  • Double Hill Loop
  • 10 Min Airdyne Test (Cals)

Saturday 7/22

Good Luck to those CFCA-ers doing the Blackburn Challenge today!

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 7/23

Performance & Fitness
Hill Loop (1000M)
2 Sandbag Get- Ups
Flat Loop (600M)
4 Sandbag Get- Ups
400M Run
6 Sandbag Get- Ups
300M Run
8 Sandbag Get- Ups
200M Run
10 Sandbag Get- Ups
100M Run
12 Sandbag Get- Ups


Alternate sides on the SBGU each rep. Grind through and keep moving. (40 Min Cap)

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