Workouts for 10/22 – 10/28

Back in da day… We squeezed A LOT into a little space!

As I finish this last week of programming. It’s kind of bittersweet. This place has been a big focal point of our life for the last 10 years. From doing CF workouts alone in the basement of the YMCA, to working at Northshore Crossfit, to conceptualizing all aspects of CFCA, to building out the first space on Parker St and ultimately growing the community to what it is today…. It’s been an amazing journey for Karen and I with lot’s of awesome memories. We are excited to see where it goes from here knowing that this is the best decision for us, our family and current energy levels. Karen will still be a fixture at as many classes as she can make. I will be there for kettlebell classes and to climb at CFCA as much as my schedule will allow. (FYI: we are going to regularly start climbing Thursday PM’s starting November during the grinder time. If you would like to join us please do…no experience needed)  Thanks for the helping us make our vision a reality over the last 7 years. And cheers to the future of CFCA and a huge thanks to Team Save the Empire for taking it from here!

Monday 10/22 

For Completion:  Teams of 2 – 1 Works/1 Rests
100 Sandbag Ground to Shoulder (Alt R/L Each Rep)
100 Sandbag Shoulder to OH
100 Kneeling Sandbag Keg Lifts (onto boxes or tires)
100 Sandbag Step Ups
10 Laps Sandbag Drag

Alternate reps as desired. Try to partner with someone doing the same size bag.

Tuesday 10/23

2 Mins on/ 1 Min off x 3
20 Wallballs then Double Under or Ski the remainder of the min for Reps/ Cals

2 Mins on/ 1 Min off x 3
20 Slamballs then Row the remainder of the min for Cals

2 Mins on/ 1 Min off x 3
20 Russian Swings  then Ride the remainder of the min for Cals

Complete all 3 rounds at one station before advancing to the next.

Wednesday 10/24

20 mins for Quality
5 Hang Power or Squat Snatch (Ascending #)
Between each set do a set of Ring Dips/Push-ups finishing with a Ring Support/Plank Hold


Teams of 2 – 10 Min Relay: 3 Shuttle Runs then tag out

Work up to a heavy set of 5 Hang Squat or Hang Power Snatch. Rest as needed to keep movements crisp and clean. If you reach a weight that is challenging but doable for 5 consecutive reps, then stay there for the duration of the 20 mins.

Thursday 10/25

50 Sit-ups
1 Rope Climb
500M Row/Ski or 50 Cals AD
40 Sit-ups
2 Rope Climbs
400M Row/Ski or 40 Cals AD
30 Sit-ups
3 Rope Climb
300M Row/Ski or 30 Cals AD
20 Sit-ups
4 Rope Climbs
200M Row/Ski or 20 Cals AD
10 Sit-ups
5 Rope Climb
100M Row/Ski or 10 Cals AD

MOD Rope Climb Height or Method as needed to keep moving. Ask a coach!

Friday 10/26

20 Mins Repeating Ladder 1-4
Renegade Man Makers (AHASP)
Strict Chin-ups or Hard Ring Rows

Focus on Quality movement that is challenging for you currently.

Saturday 10/27

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!

Coaches Choice!

Sunday 10/28

Every 4 Mins for 20 Mins Complete this Complex (Bars/KB’s/DB’s all ok)
10 Deadlifts
10 Cleans
10 Front Squats
10 Push Press
10 Bent Rows

Reps Do NOT have to be completed unbroken.


10 mins Alternating with Partner
Sprint 1 length of the gym
Sandbag Drag Back or Vice Versa

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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