Week of 7/31 – 8/6

We’re going on a BOAT! CFCA-er Mike Mann and his top notch crew on the Lady Sea will be taking us on a cruise in Gloucester Harbor on Friday night August 18th. Line up a sitter if you have kids and mark your calendar. The cost will be $5 to get on the boat which covers the tip for the crew and we’ll collect at the dock before we depart. Plan to meet up on the left side of the Cape Ann Marina parking lot by 6:45pm that night. Don’t be late or you’ll be doing your 30 burpees on the dock while we sail away into the sunset. Feel free to invite your significant other or bestie along for the ride if that floats your boat. Other important information: CASH BAR!!!! This event is also 18+.  This is our one big summer social event so the more CFCA faces the better! It’s always a good time seeing gym members socialize outside of CFCA! Facebook event link here.

Tuesday 5:30PM Kettlebell Class: Just FYI … We have been running a kettlebell class on Tuesday nights at 5:30PM for the last few months. This session 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 we may try to get out of the gym if the weather allows.

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 7/31

10 Min Deadhang Pull-up/Chin-up Ladder  1-6 Repeating
Alternate with a Partner
ADV: Weighted


Hill Loop to Start
Squat Cleans
Strict Ring Dips
Hill Loop to Finish

RX: 135/85#
KB Option: 2@53/35#

10 Min Pull-up/Ring Row Ladder  1-6 Repeating
Alternate with a Partner

Hill Loop or 1000M Row to Start
AMRAP 10 Mins
7 Squat Cleans w/ Sandbags or Dumbbells (AHASP)
7 Ring Dips > Ring Push-ups
Hill Loop or 1000M Row to Finish

On the ladder, each partner will do 1,1,2,2 etc all the way to 6 then start over again. On Pt.2 run or row fast, grind through the middle then run or row fast to finish. 

Tuesday 8/1

Performance & Fitness
Teams of 2 – Complete the Following For Time:
Farmer Carry Flat Loop 72/53#
Row 2000 Meters
Rack Carry Flat Loop 53/35#
Ski 2000 Meters

Alternate efforts on the carry as needed to complete the objective. Partners change every 200-300M on both the Ski and Row.

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

Wednesday 8/2

Spend 10 Mins Working up to a 5RM Strict Press
Spend 10 Mins Working up to a 5RM Deadlift

20 Mins for Quality 
Min 1: 8-12 Deadlifts 
Min 2: 10-20 Total Reps Seated KB/DB Seesaw Press
Min 3: Rest


4 Rounds or 15 Mins
20 Russian Swings
15 Slamballs
10 Wallball
5  Burpee Box Jumps Overs
1 Min Off

Thursday 8/3

Performance & Fitness
15 Mins for Quality (Shoot for about 5-7 Rounds)
1 Lap Heavy Seated Rope Pull (AHASP)
Max Set of Push-ups 


“Annie on the Run”
400M run to finish each round.

MOD: Use Dynamic Step-ups as a Double Under alternative.

Friday 8/4

Performance & Fitness
30 Min Ascending Ladder (1-2-3-4-5-?)
Burpee Pull-Ups
Renegade ManMakers w/Squat
Row or Ski x 50M (alternate machine each round)
*Suggested RRMM Weight Guys 25-40#DB’s Ladies 15-25# DB’s

Grind through! Try to keep a brisk but sustainable pace for the 30 Mins…then go swimming in the ocean! 

Saturday 8/5

Coaches Choice!

Notes: Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Sunday 8/6

20 Mins to work up to a 1-5RM Clean & Jerk

20 Mins – Ascending Weight to heavy but doable reps with good form.
Evens: 3-5 Clean & Jerks (all Singles)
Odds: Add Weight or Rest


10 Rounds as a Team of 2
20/15 Cal Airdyne
15/10 Cal Row
10/5 Cal Ski

Alternate each exercise with your partner.

Movement WOD for the Week

30-60  Mins @60%
5 Min Row/ Ride/ or Flat loop Run
Inchworm to Push-up
Light Goblet Squat with 2 Second Pause @Bottom
1 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.

OR Suggested Easy Recovery Day?  Do something active for 30-60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.  A few of these sessions per week can really enhance your cardiovascular base which will help with performance & recovery.

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