Workouts for 8/13 – 8/19

Congrats to Rob & Cindy who officially tied the knot today!!

FYI: Remember we have the Gloucester Times coming to CFCA for Kettlebell class on Tuesday night at 5:30PM. Come down and partake in the workout and let them see how diverse and awesome our community is! And if you feel like making a statement (ideally a positive one) that would be much appreciated!

Good Reads 
Hiking: the most underrated endurance workout.

Finding a Fitness Balance:

Monday 8/13

15 Mins
Min 1: Max Set Barbell/DB Squat Cleans
Min 2: Max Set Kipping Toes to Bar or Strict Hanging Leg/Knee Raises
Min 3: Rest

5 Mins off

3 Rounds of AMRAP 3 Mins
5 Burpee Pull-Ups
10 WallBall
15/10 Cal Ski/Row
2 Mins Rest Between Rounds

Resume where you left off.

Tuesday 8/14

Challenge: Max Consecutive Double Unders or 5 Min DU/SU Practice


3 Rounds – 1 Min/ 1 Min Off

  • Gimme Gimme (Lighter)
  • Sit-ups
  • Sandbag Drag
  • Slamball
  • Air Dyne

5:30PM: Kettlebell Class

Wednesday 8/15

4-6 Rounds or 20 Mins
7-10 DB/KB Seesaw Press (Per Side)
7-10 Goblet Reverse Lunges (Per Side)
1 Lap Heavy Rope Pull

*Rest as needed to keep movements crisp – Form>Weight>Time/Rounds

5 Mins Off

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

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.

 Climbing/ Open Gym.

Thursday 8/16

20 Mins for Quality
7-10 Front/ Goblet Squats
1 Set of Max Chin-ups (Weighted Optional)
1 Set of Barbell or Ring “Rollouts”
1 Min Jump Rope Practice (Single or Double-Unders)

*Rest as needed to keep movements crisp – Form>Weight>Time/Rounds

5 Mins Off

12 Mins W/Partner
Pacer: 400 Meter Run
Max Renegade Man-Makers

Friday 8/17

4 Rounds
In 5 Mins Row/Ski 500 Meters
With the remaining time AMRAP 10 Kettlebell Swings & 10 Push-Ups
Rest 5 minutes between rounds.

If you’re training with others, Partner 1 will go through the 5 minute interval, then rest while Partner 2 goes – alternating back and forth for 40 minutes until each partner has completed four sets.

Saturday 8/18

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!

Coaches Choice!

Sunday  8/19

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.


In 10 Mins Complete 1 Hill Loop
With the remaining time AMRAP 5 Burpee Box Jump-Overs & 5 Toes to Bar or 10 Sit-ups

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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