Workouts for 11/19 – 11/25

Jay has some big hops for the Max Height Box Jump! Impressive stuff.

Limited Schedule this Week:

NOV 23 – 9AM Class ONLY

12/2 is our Holiday Party! SAVE THE DATE!

Don’t forget to order your CFCA merch by December 5th!



1 Min Max Air Squats

STANDARDS (We MUST see the following or reps cannot be counted)
• Hips below knees
• Complete full hip & knee extension (at the top)

• You must video yourself from SIDE PROFILE doing a full minute of Air Squats.
• ALL 4 of your teammates MUST submit the video in order to be eligible for review.

• Total legitimate reps for entire team.

• If your entire team does not submit a video, you will earn 0 (zero) points and will take an automatic last place rank for this Bonus WOD. Don’t let this bonus separate you from the pack!

**You don’t have to get together to video the squats. You can video individually in the comfort of your home, gym, work, etc. Keep each other accountable though, and get it done!**

Monday 11/19

10 Rounds with Partner
200m Run/Row/ski
20 Slam Balls
20 KB Swings

Then directly into…..

10 Rounds with Partner
10 T2B > 15 sit-ups
10 Wall Balls
3 Shuttle Runs

*Alternate each exercise with partner (1 works/1 rests)

Cool Down: Group Stretch


Tuesday 11/20

2 rounds or 25 Mins
60 Cals AD > 45 cals Row/Ski
50 Box Jumps >Step Ups
40 Sit-ups
30 Single Arm Clean & Jerks (alternate as often as you need to)
20 Goblet Squats

*option to cut reps in 1/2 and do an AMRAP.

Chip away and grind through. Be mindful of the volume in some areas and adjust weight accordingly to ensure good form throughout (especially when tired).

Cool Down: Banded Shoulder stretches off rig

Wednesday 11/21

20 Minutes for Quality
1 Lap Heavy Seated Rope Pull


Teams of 3
10 Minutes for Max Burpee Pull-Ups
P1: 20 KB Swings (pacer)
P2: Max Burpee Pull-Ups
P3: rest

Cool Down: Stretch/Roll out


Thursday 11/22 – GYM CLOSED

THANKSGIVING DAY! We are so grateful for this community and all that it embodies! We wish you a very Happy Thanksgiving!!


Friday 11/23 – 9AM CLASS ONLY

WOD = Coaches Choice!


Saturday 11/24

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 11/25

Max Cals on Rower
*Every 2 Minutes do 30 sit-ups

Then directly into…….

Max Cals on AD
*Every 2 Minutes do 30 walking lunges

Cool Down: Stretch and Roll out
GET OUTSIDE! Go do something active for 30-60+ mins at a 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.