Workouts for 11/12 – 11/18

“Pass the Torch” themed work out honoring the amazing tides of the past, and the waves of the future!

Upcoming Schedule & Dates to Remember:

NOV 22 – Gym will be closed (if you desire to get a dodgeball game together for T-day morning, let us know…..but otherwise enjoy the togetherness of your family, friends or even strangers!)
NOV 23 – 9AM class only
NOV 24 – 9AM Community Team (back on schedule)


DEC 2 – 6PM – 10PM (Holiday Party / Games Awards / Movie / Pot Luck / Fun Night)
Location: Cape Ann Community Cinema (21 Main Street Gloucester, MA)
We will be heading to Cape Ann Cinema Sunday 12/2 (they have a large room with couches, etc.

6-7:30PM Showing of the documentary Free Solo (PG 13)
Follow Alex Honnold as he becomes the first person to ever free solo climb Yosemite’s 3,000ft high El Capitan Wall. With no ropes or safety gear, he completed arguably the greatest feat in rock climbing history. Should be an amazing thing to watch!
8-10PM Party & Awards

There will be pizza, pot luck style food (sign up to bring something yummy (i.e. BRUCE…can you bring those Franklin fries? Haha!)

If you aren’t into the movie? Don’t worry, just come for the after party!


Monday 11/12

CFCA Games (Team Series) WOD #2A

*Set rower for 25:00 (ask a coach to help you set it if you need to)
P1: Row for meters
P2: 1 Lap Sandbag Drag
P3: 5 Burpee Pull-Ups
P4: Hold Sandbag (pet rock)
*Rower MUST wait until pacer is ready to drag before starting to row or loss of 10 meters towards your total score. *Coach must take a picture and sign off on your meters.

Drags: 75/50#
Hold: 35#

Drags: 50/35#
Hold: 35#

CFCA Games (Team Series) WOD #2B

Max Plate Burpees in 4 minutes

*1 person works at a time after each movement is completed.
*Standards: MUST have chest hit the plate and then have the plate fully overhead before jumping (NO CLEAN & JERKING THE PLATE!!)
*Next player cannot start their turn until the working player has finished their rep (the finished rep is the jump with the plate overhead).
*Score = total # of reps completed by TEAM

RX: 25/15# Plate

SCALED: 15/10# Plate

Planning to do the Games WOD another night with your team??? Do Sunday’s WOD (you just might have to sub ring rows for pull-ups or do pull-ups from the rings!)

Tuesday 11/13

10 MINS Skill Work: Handstands (Let’s get inverted!!)

Challenge: Max Handstand Hold


2 Double KB Swing Cleans
1 Double KB Strict Press
3 Double KB Front Squats
10 KB Swings (1 bell)
*rest as much as you need to but as little has you have to between rounds. This is a strength endurance workout – you’re heart rate should get bumpin’!

Cool Down: Banded floor stretches


Wednesday 11/14

Teams of 3
800m (Flat Loop + 200m)
P1: Farmer Carry
P2: OH Carry with Plate
P3: rests
*alternate as you need to. This looks easier than it will be in practice.


4 Rounds
400m Run
30 Plate Sit-Ups
20/15 cals AD/Ski/Row

Cool Down: Banded shoulder stretches off the rig


Thursday 11/15

10 Slamballs
15/10 cal row
*Rest 5 MINS

5 Box Jump Overs
15/10 cal ski
*Rest 5 MINS

10 DB/KB Snatches (5R/5L)
20/15 cal AD

Extra Credit: 3 (sets) x 2 (reps) of 3-4 second negatives. Option to do this with weight. *Rest 1-2 minutes between sets


Friday 11/16

Teams of 3

P1: works
P2: Sandbag or Plate hold
P3: 200m run (Pacer)

120 Push-Ups
P1: works
P2: Sandbag or Plate hold
P3: 200m ski (Pacer)

150 DB/KB Push Press
P1: works
P2: Sandbag or Plate hold
P3: 200m row (Pacer)

Team chipper. Once you accomplish the 90, move directly into the 120, and then the 150.

Cool Down: Banded floor stretches


Saturday 11/17

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!

WOD = Coaches Choice!


Sunday 11/18

Option 1:
16 MINS to work towards a Heavy Set of 5 OH Squats

Option 2:
EMOM16 (8 Rounds)
Evens: 3 Snatch Grip Deadlifts
3 Hang Power Snatches
3 OH Squats
*Ascend in weight that keeps it challenging up your reps solid!


3 Rounds
In 5 Mins Row/Ski 500m with the remaining time AMRAP 10 Box Jumps & 10 Push-Ups
*Rest 2 mins between rounds

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.