Workouts for 3/26 – 4/01

CFCA PROGRESS TRACKERS: We are in the process of creating 1 page card stock progress trackers that you can leave at CFCA in a alphabetized box (like an oversized coffee punchcard) so you can quickly refer to your previous best on our benchmark workouts. If you don’t journal every workout that is fine BUT it is good to keep track of those that are re-occuring tests.  They should be ready at some point this week. Stay Tuned!

WHOLE LIFE CHALLENGE ANYONE? Need some Nutritional/Exercise accountability? Some members of the gym are gearing up for the next Whole Life Challenge which starts 4/15 and lasts for 6 weeks. If you want to know more click the link below. If you are up for it, join the CFCA Team dubbed the SARGENT STREET CHALLENGERS More info here.

Interesting Read:

Monday 3/26 

Performance & Fitness
15 Mins (8 Rounds)
Evens: 3 Renegade Man Makers (Ascend to AHASP)
Odds: Rest


Teams of 3 – 4 Rounds (1 Works/ 2 Rest)
10 Cal Ski directly into 3 Shuttle Runs

On the RGMM, Start conservative and ascend to a weight that is hard but doable for the 3 Reps over the first few rounds. KB’s work too above with 53# and above. Anything less is too tippy. Ever tried a double 70# RGMM? On Part 2, back to back sprint efforts than tag out.

Tuesday 3/27 

Performance & Fitness
30 Min Ascending Ladder
10-20-30-40+ Cal Row/Ski or Dyne
1-2-3-4+ Sandbag Get-up (R/L)

Pick 1 Machine for the duration of the 30 mins and grind out as far up the ladder as possible at a brisk but sustainable pace. Get-ups must be done on both sides so the round of 1 is 1R/1L, 2 is 2R/2L etc.

5:30PM: Kettlebell Class

Wednesday 3/28 

15 Mins to a 1RM Bench Press

15 Min Circuit For Quality
Every 3 Mins Complete
1 Set DB/KB Seesaw Bench Press
1 Length Heavy Seated Rope Pull

then pick One of the following and complete as fast as possible

  • 2000M Row
  • 2000M Ski
  • 10 Min Airdyne (Max Cals)
  • Double Hill Loop

Benchmark Day. Test the 1RM if you’re feeling it otherwise get some volume in on the push/pull fitness variation. On the time trial…go fast. If you know your PR in the case of the Row/Ski, pace off the projected finish setting.

6:30PM: Intro to Climbing & Bouldering!  If you want to learn about climbing and how to train on it come on down. All abilities welcome and we will show you the ropes (not literally).

Thursday 3/29  

Performance & Fitness
With a Partner (1 Works/ 1 Rests)

8 Min Density Set
DB Squat Clean Thruster
2 Mins Off

8 Min Density Set
DB Renegade Rows
2 Mins Off

8 Min Density Set
Burpee Pull-ups
2 Mins Off

5:30PM: Kettlebell Class

Friday 3/30 

Challenge: Max Consecutive Rep Double Unders

Performance & Fitness
3 Rounds or 40 Mins
Hill Loop or 100 Cal AD
400M Farmer Carry

Simple Simple! Pick Bells that are moderately challenging…Suggested 53# guys 35# gals.

Saturday 3/31

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 4/01 

Gym Closed for Easter.

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.


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