Week of 11/13 – 11/19

We infused some climbing into the workout a few Sundays ago. It was fun watching folks give it whirl. It’s a great upper body/grip exercise that is a whole lot more interesting and engaging then say pull-ups. If you ever want specific climbing workouts or circuits just holler!

Great Read: Solid article on making consistent daily small steps to better fitness and overall health. I know I have found myself in the past falling victim to the “go big or go home attitude” but have definitely changed my approach in recent years. “Athletes feel the need to go search for confidence, and they do this by absolutely crushing themselves—but it takes so much time to recover from these sessions, or, even worse, they get injured,” says Dixon. “But when an athlete believes in overall progression, they don’t need to seek validation in mega-workouts. Instead, they execute day-in, day-out for weeks, months, and even years.” https://www.outsideonline.com/2252866/best-route-big-fitness-small-steps?

Good Nutrition Info: https://www.instagram.com/p/BXECADcl-sA/?taken-by=thealanaragon

Monday 11/13

CFCA Games WOD 2. This is the second 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 = For Time:
21 – 15 – 9
Cals on Rower
Russian KB Swings (70#/53#)
Wallballs (20# to 10’ / 14# to 9’)

= For Time:
21 – 15 – 9
Cals on Rower
Russian KB Swings (53#/35#)
Wallballs (14# to 10’ / 8# to 9’)

If Time Allows…

12 Mins
P1: 2 Laps Interior Loop Single Side Farmer Carry AHASP (R/L)
P2: Max Ring Support or Ring Plank Hold
P3 Rests

Tuesday 11/14

Performance & Fitness
3 Rounds For Max Total Calories
2 Mins Airdyne
2 Mins Rest
2 Mins Ski
2 Mins Rest
2 Mins  Row
2 Mins Rest

5:30PM: Kettlebell Class

Wednesday 11/15

“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Headcutter


Teams of 3 – 10 Min Shuttle Run Relay
3 Laps to the third pole (interior)

6:30-8:00PM Climbing/ Open Gym.

Thursday 11/16

12 Mins to Work up to a 1- 5RM Bench Press

12 Min Repeating Ladder with a Partner (1-5)
Scotty Bob’s AHASP (Guys 2 Push-ups/ Ladies 1 Push-up)


Plate Burpees
Double Unders x 3 (Dynamic Step Ups x 3)
RX: 45/25#

Friday 11/17  

Performance & General Fitness
4 Rounds: Please pick 1 bell for all movements unless an injury inhibits that. Switch sides as needed.

1 Min Max Swing Snatches or Single Arm Swings
1 Min Rest
1 Min Goblet Squats
1 Min Rest
1 Min Rest Max Swing Clean to Push Press
1 Min Rest
1 Min Max Goblet Reverse Lunges
1 Min Rest

RX: 53/35# Snatches only


3x Bottoms up KB Rack Hold Per side (AHASP)

Saturday 11/18

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  11/19

Performance & Fitness
30 Mins – Teams of 2 (1 Works/ 1 Rests)
30 Sandbag Zercher Squats
3 Laps Sandbag Drag
30 Sandbag Get-ups
3 Laps Sandbag Drag
30 Ground to Overhead
3 Laps Sandbag Drag
RX: 75/55#

Saddle up with a partner and grind through as much work as you can manage in 30 mins. Partition work however makes sense for your team. MOD sandbag to weight you can do safely for all the movements.

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
Having a super sore day or just don’t feel like doing the actual WOD. Come in and do this!

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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