Workouts for 12/11 – 12/17

Renegade Row Intervals are good for the core!

Upcoming Holiday Schedule
Please make a note! Monday classes are cancelled on Christmas and New Years Day. Enjoy!

  • Sunday 12/24: 9AM Only – No Open Gym
  • Monday 12/25: Gym Closed
  • Tuesday 12/26: Noon & 4:30PM Class Only
  • Wednesday 12/27: Back to Reg Schedule
  • Sunday 12/31: Reg Schedule
  • Monday 1/01: Gym Closed
  • Tuesday 1/02: Back to Reg Schedule

ALSO……. we are planning to have a CFCA night out after the New Year to celebrate our 7 Year Gym Anniversary and our amazing community. Usually we do this before the holiday BUT….things are a bit hectic on the homefront with the new baby…..Sooooo we are going to push it back into the social deadzone of late January. Details to come soon.

Good Read:

Monday 12/11 

For Completion:  Teams of 2 – 1 Works/1 Rests
100 Sandbag Shoulder (Alt R/L Each Rep)
100 Sandbag Shoulder to OH
100 Kneeling Sandbag Keg Lifts (onto boxes or tires)
100 Sandbag Step Ups
10 Laps Sandbag Drag

Hybrid of Sundays workout (which only 1 person showed up for! ) Don’t fear the bag! Go heavier and pace this one out as a strength grind. Alternate reps as desired.

Tuesday 12/12

Performance & Fitness
1 Min on/ 1 Min off x 4
10 Wallballs then Double Under or Ski the remainder of the min for Reps/ Cals

2 Mins Rest

1 Min on/ 1 Min off x 4
10 Slamballs then Row the remainder of the min for Cals

2 Mins Rest

1 Min on/ 1 Min off x 4
10 Russian Swings  then Ride the remainder of the min for Cals


4 x Max Distance Plate Pinch (45/25#) or Farmer Carry (Heavier : Gas Cans) Take 1 Min Rest between efforts

Wednesday 12/13

25 mins to work up to a Heavy Set of 5 Hang Squat Cleans
Between each set do a set of Ring Dips finishing with a Ring Support Hold

25 Mins For Quality  (4-5 Rounds)
1 Set of 5 Hang Power Cleans (Ascending #)
1 Set of Ring Push-ups Finishing with a Ring Plank


Teams of 2-3/ 6 Min Relay: 3 Shuttle Runs then tag out

Work up to 5RM Hang Squat or Hang Power Clean. Rest as needed to keep movements crisp and clean. If you reach a weight that is challenging but doable for 5 consecutive reps, then stay there for the duration of the 25 mins.

Thursday 12/14

Performance & Fitness
50 Sit-ups
1 Rope Climb
500M Row/Ski or 50 Cals AD
40 Sit-ups
2 Rope Climbs
400M Row/Ski or 40 Cals AD
30 Sit-ups
3 Rope Climb
300M Row/Ski or 30 Cals AD
20 Sit-ups
4 Rope Climbs
200M Row/Ski or 20 Cals AD
10 Sit-ups
5 Rope Climb
100M Row/Ski or 10 Cals AD

MOD Rope Climb Height or Method as needed to keep moving. Ask a coach!

Friday 12/15

Performance & Fitness
20 Mins for Quality (make it HARD for your current fitness level)
5 Renegade Man Makers (AHASP)
5 Strict Chin-ups or Hard Ring Rows

Goal= 50 Clean RGMM Reps If you hit 50 Bump up to the next size DB and continue.

Focus on Quality movement that is challenging for you.

Saturday 12/16

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 12/17

Performance & Fitness
Every 4 Mins for 20 Mins Complete this Complex (Bars/KB’s/DB’s all ok)
10 Deadlifts
10 Cleans
10 Front Squats
10 Push Press
10 Bent Rows

Reps Do NOT have to be completed unbroken.


10 mins  Alternating with Partner
Burpee Broad Jump Down
Sandbag Drag Back or Vice Versa

Open Gym: 10-11:30AM 

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.

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