Workouts for 1/29 – 2/4

A huge shout out to Dianne Parisi for winning the 2017 Spirit of CFCA Award and getting a Free YEAR membership to the gym. She works hard day in day out but more than that is just such a positive and supportive presence both in class and in life in general. Congrats Dianne…Well Deserved!

THANK YOU! It was awesome to see folks outside of the gym at Pier 23 and to celebrate 7 Years of CFCA on Friday Night! We are SO thankful to have you in our community. It’s always amazing for Karen and I to see just what a diverse, eclectic and most importantly supportive group we have. We are proud of the fact that CFCA really IS inclusive to all ages and fitness levels. Beyond that, its always great to realize just how many connections for friendship and activities outside the gym have been forged at CFCA!  We think the best of CFCA is yet to come. Looking forward to this year and getting feedback from all of you on how we can make it even better.

If you were unable to attend Friday, we gave out lots of other fun ‘Gumby superlative awards’ as well too.
Here’s what you might have missed…
Most Likely to be Early to Class: Rich Weissman
Most Likely to be Singing in Class: Michal Cimoszko
Wildcard Gumby (cause you never know what you’re gonna get… a box of doughnuts, a fake lizard…etc.): Sandra Q
Mr. Big Talk Gumby (Next stop… World Domination): Billy Baker
Two way tie for Biohazard Cup Award: Laura Ingram and Victor

We also shouted out our 2017 CFCA Games winners again… Mark & Dianne our RX winners, and Laura & Mike Lupo in our Scaled winners. Dom and Kelly G got our ‘King & Queen’ of the Double Unders awards… and we decided it might be time to just erase the DU Challenge and move onto something we might achieve in a month… like we’d intended. LOL. The coaches and we had SO MUCH faith we just didn’t want to make it too easy on you guys :)

And last but not least we thanked our incredible coaches!…. without whom we would not be here today. We call them the A-Team and we’re thankful for what they do everyday for you all, us, and themselves as leaders of CFCA.  Thanks again for making us 7 years strong full of the best group of folks on the Island!

Lifters! We just finished our 5 weeks focusing on the Back Squat, Deadlift, Press and Pull-up and will test on 1RM’s or 5RM’s (your choice) on Wednesday. After that we will start a new cycle with Power Cleans, Bench or Floor Press and Front Squats. We will also STILL work on Pull-ups and Chin-ups in the Circuits Wednesday & Sunday. 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.

Good Read:

AND: We updated the our core beliefs on fitness & health. Read up and see if they ring true. We would love to know what you think!

Monday 1/29

Every Min On the Min for 12 Mins
3 Hang Squat Snatches

General Fitness
Every Min On the Min for 12 Mins
3-5 Hang Power Snatches


With a Partner Complete (20 Min Cap)
40 Med Ball Clean to Wallball
50 Push-ups
60 Cal Row
50 Push-ups
40 Med Ball Cleans to Wallball
*Complete it chipper style but partition work for each element as you wish as a team.

Work on some snatch skill development in Pt. 1. Pt.2 just grind through alternating efforts with a partner till the objective is reached. The med ball clean to wall ball looks like this

Tuesday 1/30

Performance & Fitness
Advance and Work Back  (12 days of Christmas Style)
1 Length Sandbag Drag
2 Rope Climbs or Up Downs
30 Cal Ski/Airdyne (mix it up)
4 KB/DB Racked Step-ups (per side)
5 Renegade Man Makers
600M Run/Row (Flat Loop)
7 Tire Flips + Jump Through

Stamina day. Just turn your brain off and move through the workout at a brisk but not frantic pace. 70/80% Max Effort. Start with 1 length of sandbag drag then advance to 2 rope climbs and work back to 1 sandbag drag, then advance to 300M ski and work back through the rope climbs and drag etc. Final round starts with the tire flips and works back through everything to finish with the drag. 30 Min Cap

5:30PM Kettlebell Class: Single Side KB Strength Work

Wednesday 1/31

Performance & Fitness
Crossfit Total or 5 Rep Max Test

  • 1 or 5 Rep Max Back squat
  • 1 or 5 Rep Max STRICT Shoulder Press
  • 1 or 5 Rep Max Deadlift
  • 1 or 5 Rep Max Pull/Chin-up if you have time! (Not included in Sum of CF Total Though!)

Your CF total is the sum of the best of three attempts at the back squat, the press, and the deadlift.  *Beyond this we would like to have you guys divide your total by your body weight to come up with a Pound for Pound Total..otherwise known as “the Real Deal”. You will have about 15 mins per lift to work your way up to a 1 RM.

Take 15 mins to work up to a heavy set of 10 for each of the following lifts

  • Back Squat
  • Strict Press
  • Deadlift

Lots of options! If you want to test 1RM go performance. If you are still dialing in movement patterns or are less interested in testing the 1/5RM go with the 10 reps ascending conservatively. What are your goals? How do you feel this particular day?

6:30PM: Climbing
60 Mins Open Bouldering on Projects or Volume Training
20 Min Optional Circuit
Max Effort Steep Wall
Max Rep Scotty Bobs >10Reps
Max Rep Sandbag Front Squat >10 Reps
Rest As Needed Between Exercises

Thursday 2/1…Yes February! 

Performance & Fitness
With a Partner – 1 Works /1 Paces with 20 Russian Swings
40 Plate Burpees
40 Cal Ski/Row
30 Plate Burpees
30 Cals Ski/Row
20 Plate Burpees
20 Cal Ski/Row
10 Plate Burpees
10 Cal Ski/Row


3 Rounds NFT (10 Mins)
Max Hanging Leg or Knee Raises (optional med ball between legs)
Max Ring Rollouts or Ring Plank Hold

5:30PM Kettlebell Class: Double Kettbell Complex

Friday 2/2

Hang Clean
Front Squat
Shoulder to OH
Bent Row
200M R/R/S or 20 Cal AD effort between all Rounds

RX= 135/85# or 2KB @53/35#
Fitness: NFT- Option to use Dumbbells or Sandbags

Notes: MOD weight as needed but it still should be very challenging.

Saturday 2/3

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 2/4

Performance & Fitness
  1. 10 Mins to work up to a Heavy Set of 5 Bench Press or Floor Press
    10 Additional Mins to complete 3 Sets @ that weight
  2. 15 Min Circuit for Quality
    10 Barbell/KB/DB/SB Clean
    10 Goblet or Double KB Front Squats
    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.

Open Gym: 10-11AM

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 can 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!

2-3 Rounds
5-10 Min Row or Ride
5-10 Min Banded Floor Stretches

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