Workouts for 7/2 – 7/8

Lots to celebrate this week! Our sponsored ladies Seine Boat “Rowgue” was victorious for another year. Congrats Ladies! We also had some awesome participation in the Fiesta 5K. It was great to see everyone out running. …AND a few CFCA-ers expanded there families over the last week. Congrats to Meghan and Michal  Cimozko who welcomed baby Milosz and Marty and Allessia Connolly welcomed baby Theodore. Pretty amazing stuff!

4th Holiday Schedule!
Please see the schedule tweaks below for this week. Enjoy some time off! It’s supposed to be HOT!

Tuesday 7/3: NO Afternoon Classes
Wednesday 7/4: Gym Closed – Happy 4th!
Thursday 7/5: Reg Schedule
Sunday 7/8: No 9am Class

Whole Life Challenge: The next Whole Life Challenge begins THIS Saturday July 7th and ends August 17. If you are looking to get nutritionally back on track (especially after Fiesta/4th Combo) you may want to consider this. We have put together an offical CFCA Team. Join here!

Friday AM Trail Run: We meet at 6AM outside in front of 38 Curtis Street, Rockport. Pace is super casual conversational (11 min miles) and the distance is usually 3 miles. We are generally back to the cars around 7/7:15AM. We end at the quarry for those that want to jump in!

Blackburn Registration is Live! Are you looking for a pretty epic challenge that is unique to Cape Ann? Do you have working arms? Access to a human powered sea going vessel?  Look no further.

Monday 7/2

10 Min Deadhang Pull-up/Chin-up/Ring Row Ladder 1-5 Matching/ Repeating
Alternate with a Partner
Optional: Weighted


10 Min Ascending Rep 1-2-3-4 +
Squat Cleans (Bars, Bells, Bags all Ok)


Teams of 3 – 10 Min for Max Cals Airdyne
Pacer = 1 Lap Gimme Gimme

On the pull-up ladder, reps will be matched by partners (1-1-2-2-3-3-4-4-5-5) then start over at 1 again and repeat. On the Squat Cleans, player picks the equipment. Loading should be moderately heavy for you.

Tuesday 7/3 NO Afternoon Classes!

15 Mins for Quality (Shoot for about 5-7 Rounds)
1 Lap Heavy Seated Rope Pull (AHASP)
Max Set of Push-ups into Plank Hold


50-40-30-20-10 (20 Min Cap)
Double/Single Unders
200M Run/Row
1 Min Rest between Rounds

On Part 1… rest intuitively to keep movements clean and efforts solid. On Part 2…move briskly wasting little time between efforts. Take the minute rest and repeat.

Wednesday 7/4

Gym Closed….Happy 4th!

Thursday 7/5

Teams of 3 – Complete the Following
Row 2000 Meters: Pacer 2 Loop Interior Farmer/Rack Carry (AHASP)
Ski 2000 Meters: Pacer 2 Loop Interior Rack/Overhead Carry (AHASP)
Air dyne 200 Cals: Pacer 2 Loop Overhead/Farmer (AHASP)

Carries and cardio. Always a day that mimics real world application. Carries will be offset meaning in different positions. You will have different bells for each position.

Friday 7/6

Teams of  2 – 1 Works/ 1 Rests
Single Side DB/KB Power Cleans
Single Side DB/KB Front Squats
Single Side DB/KB Shoulder to OH
Deadhang Pull-ups 1/2 Reps (25-20-15-10-5)

This looks like a doozy in a good way!  Select weight by estimating what would be heard for 10-15 Reps consecutive reps. Alternate working sides with each set.

Saturday 7/7

8AM Community Team Workout – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Sunday 7/8

No 9AM Class today……Get Outside! 

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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