Week of 8/7 – 8/13

Corryn reeling in the Gimme Rope from last week. We have had a big influx of summer student members this year. Good luck for those of you that are heading back to school over the next month. It was a pleasure having you at CFCA!

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: We have been running a kettlebell class on Tuesday nights at 5:30PM for the last few months. This session remains 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. $10 drop in fee for non members but the 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 will likely be a 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. in Rockport. 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. It’s a great way to start a Friday!

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 8/7

Teams of  3 – 1 Works/ 1 Rests/ 1 Paces with 200M Row
Power Cleans
Front Squats
Shoulder to OH
Deadhang Pull-ups 1/2 Reps (25-20-15-10-5)
RX= 135/85#

Movement Options include…..
Heavier Kettlebell Swings
Heavier Goblet Squats
Dumbbell Push Press
DH Pull-ups or Ring Rows 1/2 Reps (25-20-15-10-5)

This looks like a doozy in a good way! Rally the troops and get psyched to work together. If you are good to go with the barbell movements you can MOD the weight but it still should be hard. Abide by the “10-15 Rep Fresh” Rule. If you are doing general fitness make sure the KB/DB movements fall within that rule as well. You may have a team mixed with folks going RX and those doing the fitness movement options. 

Tuesday 8/8

Performance & Fitness
20 Mins For Quality
7-10 Single Arm KB Bench Press (R/L)
1 Lap Heavy Sandbag Drag (add weight from what you’re used too)
1 Lap Sled Push
Rest as needed between exercises


Teams of 2 – 60 Burpee Box Jump Overs or 10 Mins
Pacer: 400M Run
P2: Max Burpee Box Jump Overs

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

Wednesday 8/9

4 Rounds For Time:
400 Meter Run
4 Muscle-Ups
40 Double-Unders
1 Min Rest Between Rounds

4 Rounds or 20 Mins
400 Meter Run
4  Burpee Pull-ups
40 Dynamic Step-ups 
1 Min Rest Between Rounds


Solo Effort: 1 Flat Loop Offset OH/Rack Carry. AKA One bell overhead and one in the rack position. When you fail…rest and switch sides.  Suggested: 44/26# OH & 53/35# Rack

On Pt 1, treat each round as it’s own interval. Recover as best you can between each round. On Pt. 2, pick a weight that is challenging for you for both holds. 

Thursday 8/10

Performance & Fitness
Teams of 3 – Ski 200 Cals or 15 Mins
Pacer: Farmer Carry 2 Big Loops (interior)
P1: Ski for Cals
P2: Rest

5 Min Intermission

Teams of 3 – Row 200 Calories or 15 Mins
Pacer: Sled Drag 1 Big loop
P1: Row for Cals
P2: Rest

Always a good time.

Friday 8/11

Performance & Fitness
20 Mins for Quality
3-5 Unbroken Heavy KB Turkish Get-ups
1 Rope Climb (Standard > Legless > Straddle)


12 Mins to Run the Hill Loop
Amrap the remaining time
5 KB Headcutters
5 Burpees Pull-ups

Work on skill with the turkish-get-ups and rope climbs. Get-ups need to be heavy enough to require focus and solid positioning. On Pt. 2 move fast through the hill loop and whatever remaining time is left will be spent alternating through the two movements.

Saturday 8/12

Coaches Choice

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 8/13

Performance & Fitness
40 mins Partner Ascending Ladder 1-2-3-4-5-etc.. 
KB/DB Snatch R
KB/DB Snatch L
KB/DB Clean & Push Press R
KB/DB Clean & Push Press L
KB/DB Front Squat R
KB/DB Front Squat L
*3 Burpee Pull-ups between each round

This will be in an “I Go/ You Go” Format where you alternate each exercise and side with a partner. So P1 will do 1 Snatch Right, then P2 will do 1 Snatch Right then P1 will do 1 Snatch Left etc.. Rest while your partner is working. See how far you can get in 40 Mins as a team.

Movement WOD for the Week

30-60  Mins @60% (Conversational Pace)
1000M Row or Flat loop Run
2 Rounds
5 Push-ups
5 Prying Goblet Squats
5 Ring Rows
1 Spiderman Stretch

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.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s