Week of 7/24 – 7/30

A little sad news for our community this week in that Curtis has decided to step away from Coaching at CFCA. Juggling for the work, family, play balance it always seems like there are not enough hours in the day. Our loss as his great attitude and motivated coaching style enhanced our class offerings. At the same time good for him for committing to what’s most important in his life. We have him for two more weeks of coaching his 4:15pm on Tuesday and Grinder on Thursdays so let’s show his some love! And not to worry as he and crew will still be a part of the community and you can catch him at some Saturday team workouts he says. We love you man -thank you for being the stellar Bearcat you are!

Blackburn Recap: Woot! Another Blackburn in the books with some solid CFCA participation with Christina Kalinowsky, Rick Miles, Ben Zorfas, Coach Chris & Jill making their Blackburn Debut, John Thompson, Rick Bowen (am I missing anyone?) Beyond that, it was amazing to get support on the course from some CFCA members. For me it was nice to hear cheers from Suzanne Pinto early on…to see Julie Wyman kayaking off Bayview when I was feeling chipper and optimistic as the currents of the river had started to subside (they were brutal this year!). Cathy Col kayaking at the mid point by Straitsmouth when I was like “WTF am I doing this for again?!” and Brian Barry who was doing water patrol by Brace Cove just 3 miles from the finish where I took a pit stop to refuel on gatorade and peanut M&M’s that he stashed for me. For all those that completed it… Well Done! It is quite a feat with a whole host of emotions that you go though along the way. I know for me the hardest parts were from Halibut point to Straitsmouth knowing you aren’t even half way yet and from the breakwater to the finish where you can see the destination but it’s still 2 miles away….2 miles of heavy cross chop/wake and high amounts of boat traffic including whale watch boats that would run me over no problem. On the prone paddle board I kind of felt like a cork, and after 18 miles those last two were super mentally hard. All in all it was just under a 6 hour effort for me this year and was thinking while I was out there that it was pretty much like spending 6 Hours on the ski-erg just more scenic.

Big Props to Chris & Jill who I coerced into doing it while Jill was sick and desperately needed coverage for her AM classes back in April. I said I’d take the classes if she and Chris did the Blackburn in a dory. She took the bait I’m sure reluctantly but BOOM! They made a goal to finish it and they did! Anyway, awesome job by all those that finished and stoked to see more CFCA participation in 2018!

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 Summer 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 is the Grinder!

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 7/24

15 Mins to work up to a 1- 5RM Back Squat

15 Mins for Quality
Even Mins: 7-10 Double KB Front Squats or Heavy Goblet
Odd Mins: 10 Plank Ups or 30 Second Plank Hold


75 REPS Ground to Overhead Sandbag
Every 15 Reps you must match with one of the following (alternate to do all 5)

  • 15 Cal Row
  • 15 Cal Ski
  • 15 Cal Airdyne
  • 15 Burpees
  • 15 Wallballs

*1 Minute Rest after each Round (example: 15 G2O & 15 Cal Row then you rest a minute before starting G2O and Ski etc)

Tuesday 7/25

Performance Fitness
6-8 Min Skills Practice on Rope Climbs 
Try new techniques ( Legless, Straddle etc.. ) if you have a firm grasp on the Spanish wrap & Russian style


With a Partner – 1 Works/ 1 Paces with 300m Run (End of Building)
10 Min Amrap: Max Tire Flips
2 Mins Off
10 Min Amrap: Max Rope Climbs
2 mins Off
10 Min Amrap: Max Wallwalks (MOD Inchworm to Push-up)

Focus on Quality Movement patterns especially on the wall walks. They tend to get sloppy real fast when reps are the primary concern. Keep them crisp (tight belly) on the way up and especially down.

5:30PM Kettlebell Class!
6:30PM Community Bouldering/Open Gym
Come Down and Climb

Wednesday 7/26

15 Mins to Work up to a 1- 5RM Bench Press

15 Min Repeating Ladder with a Partner (1-6)
Scotty Bob’s AHASP


3 Rounds or 15 Mins
Rack Carry to the Second Telephone Pole and Back
400 M Run or Row
1 Min Rest
RX: 2 @ 53/35#


3 Rounds NFT
4-7 Barbell Rollouts (Slow)
1 Lap Sandbag Drag

Thursday 7/27

Grinder is ON for this week as we have some visiting CFCA-ers Rick & Sara who used to be grinder regulars in the house!

Performance & Fitness
40 Min Dice Roll With Partner
1. 100 Slosh Pipe Strict Press -Pacer: 1 Lap Heavy Gimme
2. 200 Sit-ups -Pacer: 1 Lap Sandbag Drag
3. 70 KB Squat Cleans -Pacer: 10 Cal Ski
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 60 Tire Flips -Pacer: 15 KB Swings
7. 100 Sandbag Step-ups -Pacer: 15 Slamballs
8. Player’s Choice

Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.

Friday 7/28

Performance & Fitness
“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. 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. 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. We are going to experiment with a few of these workouts this winter as an unconventional way of doing strength days.

Can use KB’s or MOD to Heavy Headcutter


4 x 30/30 (30 Seconds Hard/ 30 Seconds Recovery Pace)

  • Shuttle Run (Walk for recovery)
  • Ski
  • AirDyne

1 Min Rest between each 4 Min Block.

Saturday 7/29

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 7/30

Performance & Fitness
Barbell/KB/DB Complex

Movement WOD for the Week

30-60  Mins @60%
3-5 Min Row/ Ride/ Run or DU Practice
Light Lallball
KB Deadlift
Ring Rows
1 Twisting Spiderman Stretch R/L

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

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