Workouts for 10/1 – 10/7

Kevin giving the bell a solid effort!

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!

Whole Life Challenge: Registration is STILL open for the Fall Whole Life Challenge which began Saturday the 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!

Great Read for Parents:

Monday 10/1

15 Mins for Quality
2nd Telephone Pole Farmer Carry AHASP
Rest 1 Min
Max Set of Ring Dips/Pushups to  Ring Support or Ring Plank Hold
Rest 1 Min


21 – 15 – 9
Cals Row/Ski or AD
Russian KB Swings

Tuesday 10/2

3 Rounds For Max Total Calories
2 Mins Airdyne
1 Min Rest
2 Mins Ski
1 Min Rest
2 Mins  Row
1 Min Rest

Will we see any dudes break 325? Ladies 225?

5:30PM: Kettlebell Class

Wednesday 10/3

“50/20” Squat/ Swing Clean Thrusters/ Strict Pull-ups

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat/Swing Clean Thrusters. You will match the thruster reps with pull/chin-up reps. Meaning if you do 5 squat clean thrusters you have to do 5 pull-ups before moving on. Pull-ups are at BW or banded if needed. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Headcutter


Teams of 2 – 10 Min Shuttle Run Relay
3 Laps to the third pole (interior)

Thursday 10/4

12 Min Repeating Ladder with a Partner (1-5)
Scotty Bob’s AHASP


Plate Burpees
Double Unders x 3 (30-27-24 etc) or Row / Ski/ AD x 2 (20-18-16 etc)

Friday 10/5

4 Rounds: Switch sides as needed.

1 Min Max Snatches or Single Arm Swings
1 Min Rest
1 Min Goblet Squats
1 Min Rest
1 Min Rest Max Swing Clean to Push Press
1 Min Rest
1 Min Max Goblet Reverse Lunges
1 Min Rest

Saturday 10/6

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  10/7

30 Mins – Teams of 2 (1 Works/ 1 Rests)
30 Sandbag Zercher Squats
3 Laps Sandbag Drag
30 Sandbag Get-ups
3 Laps Sandbag Drag
30 Sandbag Burpees
3 Laps Sandbag Drag

Saddle up with a partner and grind through as much work as you can manage in 30 mins. Partition work however makes sense for your team. MOD sandbag to weight you can do safely for all the movements.

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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