Workouts For 10/29 – 11/4


We’re doing another dose of the CFCA Games! This time around we’re doing things TEAM STYLE! The Team Series officially starts November 5th!

Some of the nitty-gritty:

  • The competition will consist of 3 WODs. Workouts will be announced the Sunday before with the WODs for the week. We will run the team WODs all day Monday, Thursday at 5:30pm and Saturday after Team (10:00am) so be sure to coordinate with your team! *sign-up required for Saturday (by that Thursday before) if you can’t make any other time that week* 
  • 2 guys and 2 gals per team! $120 per team ($30 each) and that gets you registered and a shirt! (more swag – yay!)
  • 2 Divisions:
    • RX
      • Pre-requisites:
        • Wallballs: 20#/14# and 10ft/9ft
        • Box Jumps: 20in
        • Push Press 75#/55#
        • Deadlift 75#/55#
        • Drag 75#/50# sandbag
        • Plate Burpees 25#/15#
    • Scaled
      • Pre-requisites:
        • Wallballs: 14#/8# and 10ft/9ft
        • Box Jumps or Step ups: 20in
        • Push Press 65#/45#
        • Deadlift 65#/45#
        • Drag 50#/35# sandbag
        • Plate Burpees 15#/10#
  • Prizes will be awarded to the top 3 teams in each division
  • If you want to play and you don’t have a team, we’ll set up you up with one!
  • Coaches can play but only 1 coach per team!
  • Deadline to Register is November 4th (by 10am)
  • The week of Thanksgiving there will be no Games WOD….we’ll be posting a “bonus” workout that can be done individually and if you complete it you will earn points for your team!

So get out and start that team folks for a chance to “fitness so hard” together!

Monday 10/29

Teams of 2

2 Rounds (For Max Reps)

4 Mins on at each station / 1 Min off (1 works/ 1 rests)
Heavy Gimme Gimmes
SB Get Ups
Tire Flips
SB Drags

*Partition work as a team however you see fit. Goal is max reps at the end of the workout.

Cool Down: Group Stretch (Yoga Flow-ish)

Tuesday 10/30


Power Clean Review & Drills:

2 rounds x 5
(PVC or Empty Bar)
*Jump Shrug
*High Pull
*Hang Clean
*Power Clean
*Squat Clean (or Clean to Front Squat)


10-1 (for Load)
Power Cleans (ADV: Squat Cleans)
Scotty Bobs

Pick 1 (For Time):
1000m row/ski
100 Cals on AD

Cool Down: Banded Shoulder stretches off rig

For Part 1: Start off conservatively in weight for the Power Cleans and increase incrementally as the rep numbers go down to hard but doable weight. For the Scotty Bobs either stay with a weight that is challenging with the dumbbells or choose to increase the load as you go for these too. For Part 2: Jump in and grind!

Wednesday 10/31 (No 5:30 PM tonight)


With a Partner (for Completion)
1000m Row/Ski
90 Wall Balls
800m Row/Ski
70 Box Jumps
600m Row/Ski
50 Plate sit-ups
400m Row/Ski
30 Plate Burpees
200m Row/Ski
10 Burpee Pull-ups

Partner up and chip away at the work laid out for you today.

Cool Down: Stretch/Roll out

Thursday 11/1

Option 1:
50 Cal Row
50 KB Headcutters 53/35#
50 Cal Ski

Option 2:
40 Cal Ski
40 KB Headcutters
40 Cal Row


Core Circuit:

30/30 x 12 mins (3 rounds)
:30 plank
:30 rest
:30 Plank-ups
:30 rest
:30 side plank R
:30 rest
:30 side plank L
:30 rest

Part 1: This is a benchmark! If your feeling fiesty, time to grind and shine! If not, no worries, the weights and reps can always be modified!

Cool Down: Banded floor stretches

Friday 11/2

Option 1:
Bench Press (1, 3 or 5RM)

Option 2: EMOM15
EVEN: Max consecutive DB/KB Bench Press (to failure)
ODD: Rest


12/200 DHPU
AMRAP 12 Mins
200m run
Max Consecutive Dead Hang Pull-Ups

Whoa? Another benchmark day? Hell yeah! Some good ol’ push and pull movements today! Remember to check in and see how you’re feeling. There are a lot of options for modifications so just ask a coach for help if you need it! On Option 2: Max reps here means going to failure. If your reps are climbing above 15 bench presses, bump up the weight.

Cool Down: Banded Shoulder stretches off rig

Saturday 11/3

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 11/4

Hill Loop
10 KB Swings
Flat Loop
20 KB Swings
30 KB Swings
30 KB Swings
20 KB Swings
Flat Loop
10 KB Swings
Hill Loop

MODS: Row/Ski (Hill Loop = 800m, Flat Loop = 600m)

Pacing is key here. Find a steady flow and stick with it.

Cool Down: Stretch/Roll out. Definitely honing into the hammies and lower back areas!

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/WODs – ask a Coach!
Having a super sore day or just don’t feel like doing the actual WOD. Come in and we’ll set up you with a Recovery/Movement WOD.

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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