Workouts for 6/24 – 6/30

Teen Unlimited CFCA Membership for July – August!

Check it out more details here:

MEMBERS: https://crossfitcapeann.pike13.com/pack_products/583108

NON-MEMBERS: https://crossfitcapeann.pike13.com/pack_products/583107

 

 

Fiesta and the 4th Schedule!

Thursday 6/27: N0 5:30PM or Grinder- Go Run or Cheer on the Fiesta 5k-ers
Friday 6/28: NO 4:30PM Class Go Cheer on the Ladies Seine Boats Races
Sunday 6/30: Gym Closed
Monday 7/1 & Tuesday 7/2: Reg Schedule
Wednesday 7/3: NO Afternoon Classes
Thursday 7/4: Gym Closed – Happy 4th!
Friday 7/5: Reg Schedule

 

 

Monday 6/24

 

For Completion:
40-30-20-10 Reps of

  • Run/Row (400/300/200/100M)
  • Sit-ups
  • Box Jumps
  • Wall Balls

Then

Double Hill Loop for Time or 2K Row/Ski

 

 

 

 

Tuesday 6/25

 

10MIN to Build to a Heavy Set of 2 Strict Presses (from Rig)

Then

EMOM10
Strict Press (clean from floor)
2 Reps @ 70% of your established set

Then

40/30 Cal Row/Ski/AD
10 Thrusters (75/55) or DB/KB Thrusters
30 DB Step Ups
10 Thrusters (75/55) or DB/KB Thrusters
40/30 Cal Row/Ski/AD

 

 

Wednesday 6/26

 

With a Partner
80 Power Snatches (95,65) with Barbell (option to use DB/KB Single Side Snatches)
90 Burpee Pull-ups
100 Cal Ski or Row

After completing the above objective complete:
10 Sled Pushes as a team (5 laps each) Take turns pushing. 1 works at a time. Go heavy

Part 1: You can partition the work as you see fit

 

 

 

Thursday 6/27 (NO 5:30PM or GRINDER)

Every 3:00 for 18MIN

400 Meter Run
12 Toes to Bar

Then

Sprint Intervals
5 x 200m Sprints (Rest 0:30 between each)
(Run, Row, SKI or 20cal AD sprints work here)

 

 

Friday 6/28 (NO 4:30PM)

18 Min
Every 90 sec (5 Rounds)

Complete 10 Suitcase Deadlift then with remaining time as many indoor loops as possible Farmer Carry

Rest 90 sec

Then

3 Rounds
400m Run/Row/Ski
15 KB Swings
30 Double Unders

 

 

 

Saturday 6/29

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice

 

 

 

Sunday 6/30 (GYM CLOSED)

GYM CLOSED – get outside and enjoy the day!