Workouts for 12/10 – 12/16

Mark Horgan, CFCA’s 2018 “Conant Spirit Award” Winner. Such a deserving fellow of this honor. He’s one TOP NOTCH guy!


Mark Horgan, a long time CFCA member was dubbed the 2018 “Conant Spirit Award” recipient! Mark is one of the friendliest, kindest, hard working individuals you will meet. He’s always willing to give it his best shot, now matter in the gym or outside of the gym. He’ll be your biggest supporter and the best listener too! Oh – and he’s super humble. A very top-notch human and we are so very fortunate to have him be apart of our community!

Our first ever 2018 Team Series games were (**insert all the adjectives you feel here**) fun and super competitive (neck and neck at some points)! In the end we crowned the following teams who showed there stuff and worked hard to earn their spots!

RX: 1st Place: Sweaty Medballs (Vince, Alex, Mark & Whit B)
2nd Place: The Leftovers (Kevin, Karen, Michal & Jodi)
3rd Place: MacMuHuntahs (Jeff, Leah, Tim & Jaime)

SCALED: 1st: Red Devils (Kathy O, Kyle, Alan & Louise)

We had a ton of fun at our Holiday party – a fantastic, nail biting documentary, good food and most of all great company! Some fun superlative awards handed out such as: Beauty Queen, Best Dancer, Biggest Trash Talker, Rising Star awards, Cutest Couple and more! Maybe you’ll get a chance to get an infamous Gumby Superlative award next year!


Your generosity for the first wave of the Giving Tree efforts to provide the Wellspring House with teenage specific items was off the charts! We’re onto effort #2 and we’re gathering toys/gifts for kids between the ages of 3-5 and these will be donated to the Gloucester Preschool. If you missed out on the first round, there is still a chance to jump in on this!

Also – Keep and eye out for December Schedule Updates! Have an amazing week!

Monday 12/10

100 Double Unders
50 Sit-ups
50 KB Swings
60 Double Unders
30 Sit-Ups
30 KB Swings
40 Double Unders
20 Sit-Ups
20 KB Swings

MODS: 1* If you can string together 3-4 DU’s try and accumulate SUCCESSFUL DU’s of 1/2 the repetitions listed  2* if no DU’s do at least 30 ATTEMPTS (if you don’t practice you’ll never get em’!)  3* Dynamic Lateral Step Ups


Pull-up Ladder  (10 min cap)
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute…… continuing as long as you are able or until the 10 minutes is up.

*If using bands think about doing this WOD in reverse and just using the minutes as the intervals….with good form (pulling from lats and NOT using hips) do as many as you can in the first minute (maybe max of 5-10), then drop the band down and do 1 less the next minute and so on…..maybe you will be able to do 1 without a band! It’s worth trying!


Tuesday 12/11

Front Squats
Scotty Bobs

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps for each exercise. You will match the reps of the Front Squats with the reps of the Scotty Bobs. Meaning if you do 5 Front Squats you have to do 5 Scotty-Bobs before moving on.  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 Goblet Squat


Hip Mobility *1 Minute @ each:
Posterior Hip Distraction (R / L):

Banded Stretch for Tight Hips (R / L) :

Banded Frog Stretch:

Banded Hip Distraction (R / L):

Banded Pigeon:


Wednesday 12/12

Teams of 3 (Pace/Work/Work)

Objective: Max Cals
P1: Ski
P2: Max Effort Wall Balls
P3: 1 Lap Heavy Gimme Gimmes (pacer)
*3 mins rest

P1: AD
P2: Max Effort Wall Balls
P3: 200m run (pacer)
*3 mins rest

P1: Row
P2: Max Effort Wall Balls
P3: 4 shuttle springs


Tabata Core Work (4 Mins)

Accessory Work (Optional / If time allows):
Accumulate 25-50 banded face pulls (
Accumulate 25-50 pallof presses (R/L)
Accumulate 50 Banded Lat Pull downs (

Cooldown: Banded Floor stretches


Thursday 12/13

20 Mins for Quality
7-10 Single Arm Bench Press (R/L) (14-20 total reps)
3-5 DHPU (option to add weight or Ring Rows (Make them hard)
1 Lap off set Rack/Farmer carry

*For the Rack/Farmer carry – this is a relatively short distance so challenge yourself to go heavier here with form being the top priority.


Teams of 3
12 Minutes
P1: 200m
P2: AMRAP 3 Burpee Pull-ups & 5 Plate Burpees
P3: Rest
*Must pick up where partner left off with AMRAP



Friday 12/14

Challenge: Max Consecutive Double Unders


3 Rounds for Max Reps:

1 Minute Shoulder to Overhead (115/75)
1 Minute Medball Sit-Ups (
1 Minute Deadlifts (115/75)
1 Minute Burpees
1 Minute Hang Power Cleans (115/75)
*1 Minute rest between rounds

Can use BB, DB, KB & SBs too!

Cooldown: Stretch/rollout


Saturday 12/15

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 12/16

20 Minute KB/DB Ladder 1, 2, 3…..
Single Arm Work
(Each Round = completed side; 1R, 1L, 2R, 2L……)

Hang Clean
Front Squat
Bent Over Rows


10 Minutes Teams of 3
Sprint to AD
20/15 cals AD
Sprint back to tag out partner

Cooldown: Stretch/roll out