Week of 12/4 – 12/10

Thanks to everyone who participated in the Open Door dinner to spread the CFCA Love beyond the gym walls and to Coach Kara for organizing! Where are all the dudes? Good Job Victor!

Good to Remember: https://www.instagram.com/p/BcDGSrqhWLh/?taken-by=hooper.fit I had an awesome conversation with an long time seasonal member who was saying that for the past 6 months or so he has consciously backed off a little bit and kept the eagerness to do everything with intensity at bay…and how it has made a huge difference. He has had some knee and shoulder issues in the past and that they were feeling better as a result. I was STOKED. I believe there is a time a place for everything but if you are hard charging all the time, you are out of balance and eventually that will catch up with you in the form of burnout and/or injury. Most people fail to understand that exercise stimulates and recovery is actually what makes you stronger. If you push hard with too much frequency your body never has a chance to catch up and get stronger. Just some food for thought!

Monday 12/4

12 Mins to work up to a Heavy Set of 5 Front Squats
8 Mins to Repeat for 2-3 More Sets at Heavy Weight (2-3 Mins Rest Between Sets)

7 Rounds
Min 1: 7-10 DB/KB Front Squats (Double or Goblet)
Min 2: Max Ring Dips or Ring Push-ups <10
Min 3: Rest
For Time:
40/30 Cal Row
400M Run
40/30 Cal Ski
 We will run multiple heats every 3 Mins or so if need be on Pt.2.

Tuesday 12/5

Performance & Fitness
20 Min Repeating Ladder for Quality 1-3
Turkish or Sandbag-Get-Up R/L
Weighted/BW Strict Chin-up w/slow Negative or Single Arm Ring Row x2 (2,4,6) R/L


Teams of 3 – 10 Mins for Max Burpee Pull-ups
P1: Pacer: 20 Single Arm Swings (Alt Sides Each Rep)
P2: Max Burpee Pull-ups
P3: Rest

Pick a KB Weight for you that is challenging but doable for the 20 Reps unbroken. Likewise pick a bar height that corresponds to your pull-up ability. More pull = higher bar / Less pull = lower bar more jump assist.

Wednesday 12/6

Performance & Fitness
20 Mins With a Partner 1 Works/ 1 Paces
30 Wallball
30 Slamballs
30 Double/ Single Unders
Pacer: 400M Run/ Row


10 Min Post Workout Banded Floor Stretches

Thursday 12/7

Performance & Fitness
20 Mins or 4-5 Rounds NFT
1 Lap Heavy Gimme to Seated  Rope Pull
1 Lap Sled Push
1 Max Set of Ring Plank, Support, Tuck or L Hold


Teams of  3
3 Rounds – 1 Works/2 Rest
Sprint to Bike (from chalkboard wall)
AirDyne 20/12 Cals
Sprint Back to Team to Tag Out

Directly into….

3 Rounds – 1 Works/2 Rest
Sprint to Ski
Ski 20/12 Cals
Sprint Back to Team to Tag Out

Pt 1 is Not For Time! Make adjustments to Rope/ Sled as needed before your turn. Think of each exercise as a hard interval in and of itself and take intuitive rest between each exercise to give a solid effort that in fact does require rest before moving to the next thing. On Pt 2…..Complete as fast as possible as a team.

Friday 12/8

16 Mins:
Evens: 3-5 Touch and Go Squat Snatch or 3-5 Touch and GO Power Snatch
Odds: Rest (Add weight for the first 4 rounds)

16 Mins:
Evens: 7-10 Ground to Overhead w/ Dumbbells or Sandbags
Odds: Rest


With a Partner – AMRAP 10 Mins
Max Consecutive Scotty Bobs (Push-up/Row R/ Row L = 1)
Pacer: 12 Sandbag Step-ups / Step-ups @ BodyWeight

Snatch skill work followed by a short partner grind. Knee Push-ups on the Scotty Bobs are fine just come back to plank for the rows.

Saturday 12/9

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!

Sunday 12/10

Performance & Fitness
For Completion:
50 Sandbag Shoulder to Squat (Alt R/L Each Rep)
50 Sandbag Shoulder to OH
50 Sandbag Keg Lift (5R/5L)
5 Laps Sandbag Drag

Every 10 Reps or 1 Lap drags do one of the following

  • 100M Row or Ski
  • 20 Double/Single Unders
  • 15/10 Cal AD

Open Gym: 10-11:00AM 

Outside the Gym:  Go 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 easy 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.

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

30-40 Min Easy Ride or Row
20-30 Mins Foam or Soft Ball Rolling Out
Seek out tender areas and spend time working the soreness out.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s