Week of 9/11 – 9/17

New CFCA Merch is in! We have an assortment of new designs so check it out. If you don’t see something in your size please ask a coach cause we didn’t put everything on the rack. Also a fresh batch of “Keep it Tight” stickers have arrived as well. Those spawned out of a nervous interview Karen did on live TV for Fox 25 where Gene Lavanchy asked Karen what the kettlebell swingers in the background were doing. “Ya know….keeping it tight!” 

September Schedule Tweaks: REMEMBER.….the afternoon classes are switching this week! We are going back to running classes on the hour 4:30/5:30/6:30 PM. We are also going to shift our Climbing night from Tuesday to Wednesday at 6:30.

This Friday 9/15 7PM-10PM – CFCA HARBOR CRUISE
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.

50,000 Double Unders in September! We are in week 2 of a collective gym wide challenge to complete 50,000 Double Unders by the end of September! Can we do it?????  Do you have double unders yet?  Let’s make an effort to work on this skill in hopes of reaching our goal. The one caveat….DU’s done in a workout do not count towards the total….So they must be done pre/post class. According to my Math we must average about 1666 per day. There will be a weekly tally on the chalkboard so write your name on and update it throughout the week. Lets do this!   https://www.youtube.com/watch?v=_7cpagB7WUg

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.

Mom Strong Class is a GO!:  Mom Strong is 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 are be designed as intervals or circuits to make it a baby friendly class. No CrossFit experience will be necessary to join. Classes are  Mon/Wed from 10am-11am for the next 5 weeks. If we get a critical mass of regulars then we will keep it running so if you know any new moms who would benefit please pass the word!   

Friday Morning Trail Runs & Quarry Swim: Remember when the weather allows (not raining) we are still 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 10-11AM 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.


Monday 9/11

Performance & Fitness
1-5 Repeating Ladder or 25 Mins for Quality
KB Bench Press > Hard Push-up Variation
L Pull-ups > DeadHang Pull-ups or Hard Ring Rows
Dumbbell/KB Thrusters (Heavy w/ good form)

then

Teams of 2-3  10 Min Ski Relay
Start at 7 Cals and Increase by 1 each round

The goal here is to get some quality work in doing the hardest variation of movement that is currently within your ability level. The priority is make it challenging. Then finish with some fast paced intervals. 


Tuesday 9/12

Performance & Fitness
6 Min Interior Loop Single Side Farmer Carry (AHASP) 70/53#
3 Mins Off
6 Mins Interior Loop Single Side Rack Carry (AHASP) 53/35#
Switch Sides Each Lap

5 Mins off

Teams of 3 – 6 Rounds or 20 Mins  1 Works/ 2 Rest
10 Heavy Russian Swings
Sprint to Bike/Row
Bike 20/12 Cals
Run Back to Team to tag out

5:30-6:30PM: Kettlebell Class


Wednesday 9/13

Performance & Fitness
3 Rounds for Completion 40 Min Cap.
Hill Loop
50 Cal Row or Bike
40 Wallball 20/14# 10/9ft
30 Cal Ski
20 Walking Lunges ADV: OH 45/25# Plate
10 Tire Flips

Work on pacing for a longer effort and never going too hard that you hit the wall. Steady as she goes! MOD as needed to keep moving

6:30-8:30PM
 Climbing/ Open Gym.


Thursday 9/14

Performance & Fitness
20 Min Density Set
Chin-ups or Ring Rows
Ring/Bar Dips
Squat Cleans (BB/KB/DB/SB) Players Choice
Match Reps for each Exercise each round.

5 Mins Off

4 Rounds (AFAP) 15 Min Cap
10 Sandbag Ground to OH
20/12 Cal Row
30 Double-Unders or Dynamic Step-ups
1 Min Rest


Friday 9/15

Performance
AMRAP 5 Mins
9 Power Snatch
9 Burpees
Rest 3:00

AMRAP 5 Mins
7 Power Snatch
7 Burpee Pull-ups
Rest 3:00

AMRAP 5 Mins
5 Power Snatch
5 Burpee Box Jumps Overs

RX: 85/55# Power Snatch

Fitness
Option to MOD to Hang Power Snatch to Russian Swings, Burpee Box Jump overs to Burpee Step Up & Overs and NPU Burpee variations where needed.

then 

3 Sets NFT
KB Bottoms up Hold R/L


Saturday 9/16

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!

Coaches Choice!


Sunday  9/17

Performance & Fitness
Teams of 2 1 Works/ 1 Rests
100 Calorie Row/Ski/AD
90 Sandbag Ground to OH
80 Calorie Row/Ski/AD
70 Sandbag Front Squats
60 Calorie Row/Ski/AD
50 Sandbag Lunges (Rack)
40 Calorie Row/Ski/AD
30 Sandbag Keg Lifts
20 Calorie Row/Ski/AD
10 Laps Sandbag Drag

Steady Grind with your partner. Break up Reps as you wish. Leave a little in the tank on each set.

Outside the Gym Recovery Day?  Do something active for 30-60+ 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 aka “Zone 1”. If you have a heart rate monitor keep the beats right under 180 minus your age. (easier than you think!)  A few of these sessions per week can really enhance your cardiovascular base which will help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

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