Workouts for 9/24 – 9/30

Giles looking strong on the swings! 

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. How late into the season will we go?

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 9/24

10 Min AMRAP:
5 Shoulder to Overhead
6 Front Squats
7 Burpee Box Jump Overs 20in

RX: 135/85#BB
MOD: KB’s /DB’s & Sandbags OK.

Carry & Core
12 Mins With a partner or two
P1: 2 Laps Interior Loop Single Side Rack Carry AHASP (R/L)
P2: Max Hollow Rock/Hold
P3: Rest
* Don’t start walking until your partner is ready for rocking!

Tuesday 9/25

Groups of 3 – 20 Mins for Quality  1 Works/ 2 Rest
Sled Push Down
Heavy Gimme Back

*P1 and P3 will start by the front wall and P2 will start in front of the Skis. Adjust loads as needed to make them each challenging.


Teams of 3 – 5 Rounds per Person or 15 Mins
10 Russian Swings
3 Shuttle Runs
Tag Out

5:30PM: Kettlebell Class

Wednesday 9/26

Teams of 2
In 10 Mins Ski 125 Cals
Pacer: 1 Dumbbell Snatches Alternating Sides/ Each Rep
Rest 2 Mins

In 10 Mins Row 150 Cals
Pacer: 10 10 Dumbbell Squat Clean Thruster Alternating Sides/ Each Rep
Rest 2 Mins

In 10 Mins Bike 175 Cals
Pacer: 10 Dumbbell Scotty Bobs (Push-up, Row R, Row L = 1)
Rest 2 Mins

If you complete the objective under 10 Mins you have the remaining time to rest.

6:30-8:00PM Climbing/ Open Gym.

Thursday 9/27

10 Sets or 20 Mins Alternating with a Partner
Sandbag Drag Down
Sandbag Clean & Toss Back
Switch with Partner


15 Min Ladder 1-2-3-4-5+
Muscle-ups or Burpee Pull-ups
Row/Ski x 50M (50-100-150-200+) or AD x 5 Cals

Friday 9/28

30 Min Complex/Ladder 1-2-3-4++++
Hang Clean
Front Squat
Shoulder to OH
Bent Row
Strict Pull/Chin-up
RX: Barbell 135/85# Reps do NOT have to be unbroken so rest intuitively to keep movements clean.
MOD: KB’s /DB’s & Sandbags OK. 

Saturday 9/29

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  9/30

Relay/Obstacle Course Intervals
You will run through the course Alternating turns with a Partner. Always Fun!

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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