Workouts for 12/25 – 12/31

Andrew and Kevin row it out!

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

  • Christmas Day 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 on Friday Night January 26th at Pier 23! to have THE CFCA 7 Year Gym Anniversary Party to celebrate the gym 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. Save the date and look for a Facebook Event coming soon!

Lifters! We are going to switch things up a bit this Winter/Spring and have regular lifting days on Wednesday & Sunday. These classes will consist of 1 primary lift (a Hinge, Squat or Upper Body Push/Pull) followed by a circuit of the opposite movements. Check Wed/Sun below and you will understand. These days will be in a rotation to allow linear progression (adding 5/10/15 pounds each time the primary lift comes around). Lifts may change after we have gone through them each specifically 3x. Roughly every 5 weeks. Below are what we will focus on. Please keep track of your data as it will guide you (with coaches help) on what to do the next week and beyond. Plus if you are consistent, progression is a great motivator.

Hinge: Deadlift & Power Clean
Squat: Front & Back (option for OH)
Press: Strict/Bench/ Push Press
Pull: Pull/Chin-up & (Option for Ring & Bent Row)

Monday 12/25

Gym Closed for Holiday!

Tuesday 12/26

Remember Noon & 4:30 Only Today!

Performance & Fitness
NPU Plate Burpee 45/25# MOD
Ski/ Row x 50 Meters or Airdyne x 5 Cals

Pick 1 Cardio Option and Stick with it.

Wednesday 12/27

Performance & Fitness
10 Mins to work up to a Heavy Set of 5  Back Squats

10 Mins to complete 3 Sets @ that weight

15 Min Circuit for Quality
10 Barbell or Double KB Deadlifts
8-10 DB/KB Strict Press
Max Set of Pull-ups @BW

Rest as Needed to Keep Movements Crisp. (Not an AMRAP)
Please keep track of all data if you are interested in seeing strength gains. Future workouts will be based off the weight/resistance you do today.

Thursday 12/28

Performance & Fitness
Hill Loop or 1000M Row or 100 Cal AD
Sit-Ups x 1
Single Arm Swings x 2
Double/Single Under x 3
Hill Loop or 1000M Row or 100 Cal AD

Think about a sustainable pace and work through the reps. Alternate the sides on the swings with every rep.

Friday 12/29

Performance & Fitness
20 Mins Teams of 3 (1 Works/ 1 Paces/ 1 Rests )

  • 4 L > Strict Chin-ups or Hard Ring Rows
  • 5 Ring Dips or Ring Push-ups
  • 6 Sandbag Shoulder to Squat (Alternate Shoulders)

Pace= 400M Run/ Row or Ski or 40 Cal AD

Start where your partner left off.

Saturday 12/30

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 12/31

Performance & Fitness
10 Mins to work up to a Heavy Set of 5 Strict Press & Hard Set of 3-5 Strict Pull-ups or 8 Ring Row w/ slow Negative.
10 Mins to complete 3 Sets of each movement @ that weight/resistance15 Mins for Quality
10 Barbell or Heavy Double Kettlebell Deadlifts
10 Double KB Front Squats or Heavy Goblet Squats

Rest as Needed to Keep Movements Crisp. (Not an AMRAP) Compare to 12/20

Open Gym:

GET OUTSIDE! 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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