Week of 8/28 – 9/3

GYM News: Lot’s of it so please read up… mini Newsletter here basically! Sorry for the Novella…

CFCA Kids!  Some of you may not know that Coach Kara & Coach Jaime completed the Crossfit Kid’s Certification in July which allows CFCA to have a legitimate Crossfit Kids  program.  If you have a child that may be interested in the fall program you can find all the links to registration here. https://crossfitcapeann.com/cfca-kids/. We are planning to offer classes for ages 7-13 now and more ages to come in the future. We’re really excited to get this going!

Mom Strong: Also in development for September is a “Mom Strong” class. Mom Strong will be a strength and conditioning class designed specifically for postpartum moms to help gain or maintain strength and health after childbirth. The goal is to create a space to sweat in a supportive and fun environment with skilled instructors who can modify any movement to match where you currently are. Workouts will be designed as intervals or circuits to make it a baby friendly class. No CrossFit experience will be necessary to join. Classes will likely be from 10am-11am. Stay Tuned!

September Schedule Tweaks: Just an FYI CFCA will be closed for Labor Day on 9/4. Enjoy the day! We are planning to get there that night for a beach night and hopefully some surf if the weather and waves align. Check the FB group. And because our CFCA Kids classes will be ending at 4:15PM we are going to push back the start of the afternoon classes to 4:30PM and go back to running classes on the hour for the afternoon 4:30/5:30/6:30 PM. This change will go into effect Monday, September 11th and we will give you plenty of heads up between now and then.

Tuesday 5:30PM Kettlebell Class: This is getting to be somewhat old news but 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 is generally a 30-40 minute workout focusing on full body kettle bell movements. $10 drop in fee for non members but the first class is free. 

September is BUDDY MONTH!… meaning you can bring friends to 2 CFCA classes on the house so they can get an idea of what we do. If they decide to join they get $50 off the first month membership dues and you get $50 in CFCA cash to use toward membership fees, protein, merch, private sessions etc. You can bring as many friends as you like over the course of the month.

The reschedule date is officially set so 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. 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! Facebook event link here.

Waves this week! Looks like we may get swell mid to later in the week! http://magicseaweed.com/Cape-Ann-Surf-Report/370/  If conditions line up nicely we could potentially have a fun little surf night at Good Harbor Thurs. Stay posted. If you’re just learning and looking for safe spot recommendations just holler. Speaking of Thursday night, the stellar CFCA Ladies Books & Bevs Club will be meeting this week at our house around 7/7:30 as well so if you aren’t in the loop about that – just ask. Convincingly the most welcoming book club around, no book reading even required ha!

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. 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 7-7:15am. Join us. It’s a great way to start a Friday!

Sunday Open Gyms: Our Sunday 10-11 Open Gym is still on hold but will likely start to be more weather dependent (i.e if it’s nice out we will not run it). That being said, feel free to come in and do open gym activities while the Sunday 9AM class is running (provided you are not interfering and get the coach ok). 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. Once we get deeper into the Fall the open gym time will be more regularly scheduled.

A Great Read for you Lifers!:

And the case for feasting at breakfast and fasting at supper…Interesting Article: https://mobile.nytimes.com/2017/08/21/well/eat/the-case-for-a-breakfast-feast.html

Monday 8/28

7 Rounds For Time
7 Deadlifts 225/135#
7 Strict Ring dips
7 Strict Chin-ups
70 Double Unders

25 Min Circuit
7 BarBell or KB Deadlifts
7  Ring Dips or Ring Push-ups
7  Chin-ups or Ring Rows
70 Double Unders or 400M Run or Row

Grind through and take rest when you need it. Giddy Up!

Tuesday 8/29

Performance &  Fitness
AMRAP 5 Mins
12 Calorie Row
12 Wallballs
5 Mins Off

AMRAP 5 Mins
9 Calorie Ski
9 Russian Swings
5 Mins Off

AMRAP 5 Mins
6 Slamballs
6 Lengths Shuttle Run (3 Laps to the third interior pole)
5 Mins Off

RX: 20/14# WB, 70/44# KB, 40/20# SB

MOD to keep you moving at a high intensity for the 5 mins. Recover and repeat.

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 8/30

Performance & Fitness
30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??

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

RX: 135/85# BB or 2@53/35 KB’s

Partners will alternate efforts and exercises. So Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat.. until they each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.

Thursday 8/31

Performance & General Fitness
Teams of 3: Work/ Pace/ Rest
Mins: 0-6
Worker: Max Lengths Burpee Sandbag Throw
Pacer: 200M Run

Mins: 6-12
Worker: Max Lengths Heavy Gimme
Pacer: 200M Run

Mins: 12-18
Worker: Max Lengths Sled Push
Pacer: 200M Run

Mins: 18-24
Max Lengths Sandbag Drag
Pacer: 200M Run

Friday 9/1

Performance & Fitness
10 Min Density Set
Pick an Upper Body Gymnastic Push and Couple it with and Upper Body Gymnastic Pull
and complete a 10 min Density Set matching push/pull reps.

Push Ex: Push-up, Ring/Bar Dip, Handstand Push-up,
Pull: L-Pull-up, Strict Chin/Pull-up, Ring Row, Legless Rope Climb


Russian Swings 70/44#
Cal Row/Ski
Double Unders or Dynamic Step-ups

MOD with the intention to keep you moving briskly. If you have to catch your breathe, take 5-10 seconds then resume. Should be a good gasser.

Saturday 9/2

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 9/3

Front/Back Squat 4 x 5-10 Reps
Strict Press 4 x 5-10 Reps
Pull-up 4 x Max Reps (weighted or @ BW)

Spend 5 Mins warming up to a weight that is challenging for 5-10 Reps then spend 10 Mins doing 4 Sets for each specific lift.

30 Min Density Circuit of
Dumbbell/KB Front/Goblet Squat
Dumbbell/KB Strict Seesaw Press
Pull-ups (weighted or @ BW)


30 Min Circuit of
Renegade Man Makers

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!

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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