Week of 8/21 – 8/27

The kettlebell class on Tuesday went through a partner ladder of movements that have become staples for the regulars. It’s been really fun to switch it up and and put more focus on one specific tool and as a result see the progression folks have made. Come Check it out!

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 September 15th. 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 minute workout focusing on full body & single side kettle bell movements. $10 drop in fee for non members but the first class is free.

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 we will be in the gym.

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 8/21

12 Mins to Establish a 1-5RM Strict Press

EMOM 12 Mins
Evens: 7-10 Right Side KB/DB Strict Press
Odds:  7-10 Left Side KB/DB Strict Press


With a Partner (1 Works/ 1 Holds)
KB Headcutters 53/35#
Slamballs 30/20#

Partition Work as need to complete objective.

Holds: Wallsit for Slamball Reps & Forearm Plank Hold for Headcutter Reps

Tuesday 8/22

18 Mins to a 1RM Deadlift

6 Rounds
Min 1: 5-10 Deadlifts
Min 2: Max Tuck or Support Hold
Min 3: Rest


AMRAP 12 Mins
200M Run
Max Consecutive Strict Pull-ups or Muscle-ups

When you come off the pull-up bar or rings, you must do a 200M run before you can resume. Score = Total Pull-ups/ Muscle-ups over the 12 mins.

5:30PM: Kettlebell Class!
6:30PM Community Bouldering/Open Gym
Come Down and learn about climbing! As a member you have access to the wall so take advantage! 

Wednesday 8/23

Performance & Fitness
3 Rounds of AMRAP 6 Mins
400M Run
30 Double Unders or DSU’s
20 Russian Swings
10 Burpees
Row/Ski & Bike the Remainder for Max Cals
3 Mins off Between 6 Min Rounds

RX: DU’s/ KBS @70/53# – Score = Total Cals from the sum of all 3 Rounds

Thursday 8/24

Performance & Fitness
Re-run from Sunday: Looked pretty awesome!
Teams of 2: Complete
100 Plate Burpees
100 Cal Ski
100 Plate OH Lunges
100 Calorie Row
100 Plate Sit-ups
100 Cal AD

Chipper Style partitioning reps as needed to complete. Pick a plate that is challenging for you.

Friday 8/25

Performance & Fitness
30 Min: 1-3 Repeating Barbell/KB/DB Complex for Quality

  • Deadlift
  • Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

*Finish each round of 3 reps with 1 Rope Climb

Go heavy today as reps are low to allow you to do so. Rest as needed to maintain quality crisp movement patterns. You will have time to warm-up to your working weight before we start. This will be with static weight (not ascending) so make sure you are comfortable in all the movements (especially overhead) before we start. You will do 1 of each of the movements followed by 2 of each then 3 of each….then 1 rope climb and start back at 1 again.

Saturday 8/26

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 8/27

Benchmark Day!  Just show up!  Hint: Sega Genesis

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.

Nutrition/Training Consults: We are here to help with tricks, tips and suggestions to help you achieve your specific goals – Just reach out!  $30 for a 30 Min Consult

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for day or week ahead

Movement WOD for the Week

40-60  Mins @60% (Conversational Pace)
2-4 Mins of Rowing
2 Min Banded Stretch
* Take each Stretch from our banded stretch series and hold it for 1 min per side.

  • Straight Leg Hamstring
  • External Rotation
  • Internal Rotation
  • Banded Pigeon
  • Quad (On Belly)
  • Calf (Down Dog)
  • Up DOG/Childs Pose
  • Banded Arm OH (off rig)
  • Banded Arm External Rotation (off rig)
  • Banded Arm Internal Rotation (off rig)

So if you ended up doing all 10 Stretches with 4 Min Rows in between you would have stretched for 20 mins and rowed for 40. A great recovery day!

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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