Workouts for 7/23 – 7/29

Congrats to the ladies of CFCA who completed the Blackburn Challenge on Saturday. They covered the 20 miles in a Gig boat in 3 hours 40 mins. Conditions looked amazing and it was nice to be on the beach for a change cheering folks as they finished! It’s an amazing and unique experience and I would highly recommend it to anyone looking for a solid physical and mental challenge. Plus the scenery is pretty sweet!

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!

Monday 7/23

10 Min Density Set
Pick an Upper Body Gymnastic Push and Couple it with and Upper Body Gymnastic Pull
and complete a 10 min Density Set matching push/pull reps.

Push Example: Push-up, Ring/Bar Dip, Handstand Push-up,
Pull Example: L-Pull-up, Strict Chin/Pull-up, Ring Row,


Russian Swings
Walking Lunges (Holding KB Goblet Pos)

MOD with the intention to keep you moving briskly.

Tuesday 7/24

AMRAP 5 Mins
12 Calorie Airdyne
12 Wallballs
5 Mins Off

AMRAP 5 Mins
9 Calorie Row
9 Box Jump Overs > Box Jumps > Step Ups
5 Mins Off

AMRAP 5 Mins
6 Calorie Ski
6 Lengths Shuttle Run (3 Laps to the Front Wall)
5 Mins Off

MOD to keep you moving at a high intensity for the 5 mins. Recover and repeat.

Bonus: 400M Offset Carry Rack and Farmer. Switch Sides every time you put them down.

5:30PM: Kettlebell Class!

Wednesday 7/25

30 Mins for Quality With a Partner…Climb the Ladder 1-2-3-4-5-??

  • Deadlift
  • Hang Power Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

Partners will alternate efforts and exercises. So Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat.. until they each have done 1 rep of all 5 lifts as a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up. Partners can have varying equipment and weight. Dumbbells, Kettlebells, Barbells and Sandbags are all good.

Thursday 7/26

Teams of 3: Work/ Pace/ Rest
Mins: 0-6
Worker: Max Lengths Burpee Sandbag Throw
Pacer: 200M Run/Row

Mins: 6-12
Worker: Max Lengths Heavy Gimme
Pacer: 200M Run/Row

Mins: 12-18
Worker: Max Lengths Sled Push
Pacer: 200M Run/Row

Mins: 18-24
Max Lengths Sandbag Drag
Pacer: 200M Run/Row

Friday 7/27

20 Min Circuit for Quality
10 Deadlifts or Heavy KB Swings
10  Ring Dips or Ring Push-ups
10 Chin-ups or Ring Rows

Grind through and take rest when you need it to keep movements crisp and efforts solid.


10 Mins With a partner
Ascending Cal Row Starting at 10

Each player will do 10 Cals then 11 then 12 etc till 12 mins is up.

Saturday 7/28

Coaches Choice!

Community Team WOD – 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 7/29

30 Min  Circuit of
Max Dumbbell Gorilla Clean & Press
Max Scotty Bobs
Max Pull-ups (weighted or @ BW)

Rest 1 Min between all exercises.

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 Easy Row
3 Min Easy Ski
3 Min Easy 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.

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