Workouts for 4/9 – 4/15

Karen enjoying some tropical waves at “Stoneys”.  Woof… The past 5 days literally feel like a dream. We are back stateside after an amazing trip to Popoyo, Nicaragua. We got to surf some amazing spots, eat great food, meet some great people and just generally re-charge together. Thanks to the coaches for keeping CFCA going in our absence!

Last Chance!  You have till the end of this week to join some members of the gym are gearing up for the next Whole Life Challenge which starts 4/15 and lasts for 6 weeks. Need some Nutritional/Exercise accountability? If Yes???  click the link below.  If you are up for it, join the CFCA Team dubbed the SARGENT STREET CHALLENGERS More info here.

Critical Sleep:

Monday 4/9 

15 Mins to a 1 RM Snatch


12/200 Hang Snatch
AMRAP 12 Mins
200M Run
Max Consecutive Hang Power Snatches
RX: Hang Snatches @ Guys 50% BW Ladies 40% BW

15 Mins
Evens: 3-5 Hang Power Snatches
Odds: Rest/Add Weight


AMRAP 12 Mins
200M Run
Max Russian Swings

When you drop the bar/KB, you run 200M as a penalty/recovery.  Score is total Reps over the 12 mins. If you are using a KB…Pick a bell that you can do for 15ish Reps fresh.

Tuesday 4/10 

Performance & Fitness
With a Partner
0-8 Mins
P1: OH/Rack Carry 200M
P2: Run 400M

8-16 Mins
P1: Rack/Farmer Carry 200M
P2: Run 400M

16-24 Mins
P1: OH/Farmer Carry 200M
P2: Run 400M

RX: 35/26# OH 53/35# Rack & 70/53# Farmer

Both partners will work simultaneously. Whoever gets back first gets to rest till the other partner finishes then switch positions.  Carry will be offset in weight and position. Go to the turnaround point and switch arms/carrie style and return. Practical & Functional!

5:30PM: Kettlebell Class

Wednesday 4/11 

15 Mins to work up to a heavy set of 5 Front Squat

Every 3 Mins for 15 Mins (5 Rounds)
8-10 KB Front Squat (AHASP)
3-5 Chin-ups (optional weighted )


4 Rounds AFAP or AMRAP 15 Mins
10 WallBall
20 Russian Swings
30 Double Unders or 20/12 Cals AD
1 Min Rest

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 4/12 

Performance & Fitness
20 Mins for Quality
7-10  Seated DB/KB Seesaw Press (Per Side)
1 Lap Heavy Rope Pull
1 Set of Ring Rollouts (Single Arm Alternating)

*Rest as needed to keep movements Clean


In 10 Mins Complete 1 Hill Loop or 100 Cals Airdyne
With the remaining time AMRAP 5 Burpee Box Jump-Overs & 5 Burpee Pull-ups

5:30PM: Kettlebell Class

Friday 4/13 

Performance & Fitness
Teams of 2 (1 works/ 1 Rests)
100 Scotty Bobs
100 Cal Ski
100 DB Box Step-ups
100 Cal Airdyne

Chipper Style. Partners can partition work as needed.

Saturday 4/14

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 4/15 

Performance & Fitness
50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing.  You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on.  Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coaches for ideas.
Default Suggestion: Squat Clean Thrusters or Heavy Headcutters & Pull-ups


Alternate with a Partner 10 Mins or 10 Reps Each
3 Shuttle Runs

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
“Around the World” for  3-5 Rounds
3 Min Row
3 Min Ski
3 Min Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.

Leave a Reply

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

You are commenting using your 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