Week of 11/6 – 11/12

Leah going through the a double kettlebell complex during Tuesday night kettlebell class.

The CFCA Games are upon us!! Join us for a fun lil’ in-house competition we’re hoping to make an annual event! Come one, come all – nothing like a little healthy competition to get the fire lit under your butt to do your best, and no better place then with your fellow CFCA’rs cheering you on!  We will be posting more details on the CFCA Facebook Group and at the gym so you can read over it in person. Join us! You can sign up & pay anytime you want before the first workout score is due on Sinday Nov 12th! *Bring cash! / sorry, no charging to account. Sign up sheets will are at the gym. If you have a question just ask a coach! Good Luck and lets have some fun! https://www.facebook.com/groups/1485244585109873/

Monday 11/6

CFCA Games WOD 1. This is the first in the 4 workouts over the 4 weeks. Remember if you can’t make class today you have the open gym times till Sunday to do the workout and submit your score.

RX = 10 Min AMRAP:
5 Shoulder to Overhead 135#/85#
10 Front Squats 135#/85#
15 Box Jumps 24”/20”

Scaled = 10 Min AMRAP:
10 Headcutters 44#/26#
15 Box Step Ups 20”/16”

Score is total # of Reps Completed (1 Round RX= 30 Reps/ 1 Round Scaled = 25 Reps)
We will run over the movement standards and run 2 heats with rep counters to make sure each and every rep is legitimate!

Carry & Core
12 Mins With a partner or two
P1: 2 Laps Interior Loop Single Side Rack Carry AHASP (R/L)
P2: Max Hollow Rock/Hold
P3: Rest
* Don’t start walking until your partner is ready for rocking! HA

Tuesday 11/7

Performance & Fitness
20 Mins for Quality (4-6 Rounds)
8-10 Deadlifts
Max Consecutive Chin-ups (use weight to keep reps lower range <10)
Max Consecutive Seesaw KB/DB Bench Press (R/L)

Rest intuitively but shoot for about 40-60 seconds between exercises.


With a Partner complete as many rounds and reps as possible in 15 minutes of:
5 Sandbag Burpees
10 Kettlebell Swings
*Alternate Each Complete Round

Performance: 75/55# Sandbag 70/53#KB

5:30PM: Kettlebell Class

Wednesday 11/8

Performance & Fitness
Teams of 2
In 10 Mins Ski 125 Cals
Pacer: 10 Dumbbell Snatches Alternating Sides/Reps 50/35#
Rest 2 Mins

In 10 Mins Row 150 Cals
Pacer: 10 Slamballs 30/20#
Rest 2 Mins

In 10 Mins Bike 175 Cals
Pacer: 10 Wallballs 20/14# to 10/9ft
Rest 2 Mins

If you complete the objective under 10 Mins you have the remaining time to rest.

6:30-8:00PM Climbing/ Open Gym.

Thursday 11/9

Performance & Fitness
10 Sets NFT Alternating with a Partner (20 Mins)
Sandbag Drag Down
Sandbag Lunge Back
Sandbag Clean & Toss Down
Switch with Partner


15 Min Ladder 1-2-3-4-5+
Shuttle Runs

15 Min Ladder 1-2-3-4-5 etc.
Burpee Pull-ups
Shuttle Run or Row x 50M (50-100-150-200+)

Friday 11/10 

Challenge: Max Consecutive Double Unders or 5 Mins DU Practice

30 Min Complex/Ladder 1-2-3-4++++
Hang Clean
Front Squat
Shoulder to OH
Bent Row
Strict Pull/Chin-up
RX: Barbell 135/85# Reps do NOT have to be unbroken so rest intuitively to keep movements clean.

30 Min Repeating Dumbbell Complex/Ladder 1-5
Hang Clean
Front Squat
Shoulder to OH
Bent Row
Strict Pull/Chin-up or Ring Row

Option for a 400M Run or Row after each round of 5. Go with Dumbbells that are on the heavier side.

Saturday 11/11

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  11/12

Performance & Fitness
Relay/Obstacle Course Intervals
You will run through the course Alternating turns with a Partner. Always Fun!

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.  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?

Recovery WOD 
2-3 Rounds (40-60 Mins)
10 Min Easy Ride or Row
1 Set of the banded floor stretches 30-60 Seconds Per Side
Hamstring R/L
External Rotation R/L
Internal Rotation R/L
Pigeon R/L
Quad/Flexor R/L (On Belly)
Calf R/L (Down Dog)

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