Workouts for 9/17 – 9/23

Just two fit guys over 50! Bob and Jeff cruising through Sandbag shoulder to overhead reps.

CFCA Kids program is back!  Kids (ages 6-13) will focus on skills, confidence, fun and develop a lifelong love of moving and exercise! Classes will run on Tuesday and Thursdays from 3:30 – 4:15. Registration is now OPEN!
Remember you can always try us out before committing (First class is always free) and you can do drop ins as well, $16 a class!

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.

Whole Life Challenge: Registration is open for the Fall Whole Life Challenge which begins September 29th and ends November 9th. If you are looking for nutritional accountability and developing better overall lifestyle habits  you may want to consider this. We have put together an offical CFCA Team. Join here!

Monday 9/17

Challenge: Pick 1
Max Consecutive Wallballs 20/14# >10/9ft
Max Consecutive Muscle-ups or Strict Pull-ups


With a Partner – 1 Works/ 1 Rests
10 Min Amrap:  Tire Flips
2 Mins Off
10 Min Amrap: Rope Climbs
2 mins Off
10 Min Amrap: Sandbag Drags

Tuesday 9/18

In teams of 2, complete as many rounds and reps as possible in 30 minutes of:
300 Meter Run/Row
30 Box Jumps (Low impact Alternative 20 Racked Step-ups)
30 Single Arm Russian Swings (alternate sides each rep)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 300 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Swings, and Partner B will run 300 meters – and so on for 30 minutes.

5:30PM: Kettlebell Class

Wednesday 9/19

Option 1
Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Squat Snatch

Option 2
Every 2 minutes for 20 minutes (10 sets):
3-5 Hang Power Snatch

Start Conservative and Ascend in weight over the initial rounds to something that is challenging but doable with good form for the remainder of the 10 rounds.


For time:
10 Ground to OH
40 Double Unders
8 Ground to OH
40 Double Unders
6 Ground to OH
40 Double Unders
4 Ground to OH
40 Double Unders
2 Ground to OH
40 Double Unders

 135/85# Barbell
Otherwise Choice of BB/KB/DB/Sandbags…moderately heavy for you currently. NO DU’s? Do a run to 2nd Telephone pole or 150M Row instead.

Thursday 9/20

2 Rounds
3 Minutes to Complete:
300/200 Meter Row
Max Reps KB Push Press in the Remainder
Rest 3 minutes

3 Minutes to Complete:
30/20 Calories Airdyne
Max Reps Strict Pull-ups in the Remainder
Rest 3 minutes

3 Minutes to Complete:
300/200 Meter Ski
Max Reps Plate Burpees in the Remainder
Rest 3 minutes

RX:  Push Press@2KB’s @53/35# PU@ BW 45/25# Plate Burpees.  Keep track of reps.

Friday 9/21

20 Min Circuit for Quality
7-10 Deadlifts
Max Chin-ups (use weight to keep reps lower if needed 4-6 reps)
7-10 Reps Seesaw KB/DB Bench Press (R/L)

Rest intuitively but shoot for about 40-60 seconds between exercises.


With a Partner complete as many rounds and reps as possible in 15 minutes of:
5 Sandbag Burpees
10 Kettlebell Swings
*Alternate Each Round

Saturday 9/22

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  9/23

40 Min Dice Roll With Partner
1. 50 Scotty Bobs -Pacer: 2 Laps Gimme
2. 150 Sit-ups -Pacer: 10 Cal Ski
3. Hill Loop Sandbag Run
4. 100 Cal Row -Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop -Pacer: OH Carry
6. 50 Burpee Pull-ups: 15 KB Swings
7. 80 Sandbag Step-ups -Pacer: 15 Slamballs
8. Player’s Choice

Today is an extended effort! Use the die to roll your objective. Complete that objective with your partner and roll again. MOD elements with the intention of constant movement. Pace should be brisk but not AFAP. You will be working for the full 40 mins so stay under your threshold and move through it. If you re-roll something you have already done, roll again till you get a new objective.

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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