Workouts for 1/6 – 1/12

REMINDER: Buddy Month is upon us and if any of your buddies want to try out CFCA they are welcome to come up to 2x for free this month! If they join within the month, they get $50 off their first month’s membership and YOU get $50 credit in your account!


Nutrition/Accountability Challenge starts TOMORROW! Just $20 to join in on 4 weeks of fun! Let’s work together to gain back some of the good habits you lost over the holidays (or beyond)!

100,000m Row Challenge has begun! Numbers are already starting to fill the board! Keep it up!

**Wanted to clarify how the 100,000m challenge works: Some folks have chosen to SKI or RUN instead of ROW, which is fine, but meters CANNOT be comingled! You just pick the type and stick to it!**



Monday 1/6

18 Mins for Quality
Min 1: Max Farmer Carry or Pinch Carry (using Big Loop path in gym) for max distance
Min 2: 10-20 Total Reps Seated KB/DB Seesaw Press
Min 3: RestThen

12/200 Strict Pull-Up @ BW or Ring Row/Banded Pull-Up
AMRAP 12 Mins
200M Run
Max Consecutive Reps


10 Mins to complete:
Hill Loop or 1000m
With remaining time:
5 Push-Ups
10 KB Swings (53/35#)
Part 1: Form > Weight. All day. Make sure your movements are crisp on the see saw press before pumping up in weight.

Part 2: Pick 1 of the Metcons noted. If you’ve done the 12/200 benchmark prior to today, redo it the way you did it previously to see if you can beat that last score. If you’re doing the 2020 Nutrition Challenge be sure and note your score and keep track of what you used (bands (including color), rings, etc.) for the post redo of the workout.



Tuesday 1/7

30 – 20 – 10
Cals AD, Ski, Row (Pick 1)
DB Snatches (alternate reps each side)


Mini Dice Roll (core style) with Partner (10 mins or so)
1. 30 Renegade Rows – 1 works / 1 holds superman
2. 40 Russian Twists – 1 works / 1 rests
3. Accumulate 2 minutes of Plank 1 works / 1 rests
4. 30 Plank-ups – 1 works / 1 does Hollow hold/rock
5. 50 Medball partner sit-ups
6. 3 rounds each leg throw downs



Wednesday 1/8

Option 1:
“CrossFit Total” & “Real Deal”

  • 1 RM Back squat
  • 1 RM STRICT Shoulder Press
  • 1 RM Deadlift

Your CF total is the sum of your 1RM Back Squat, Strict Press and Deadlift. Your Pound for Pound (#/#) is (aka The Real Deal) you take your CF Total divided by you body weight *You will have about 15-20mins per lift to work your way up to a 1 RM*


Option 2:
Take 15 mins per lift to work up to a heavy set of 10. 1 Set every 2 Mins or so. DB/KB’s OK to use as well.

  • Heavy Goblet Squat
  • Strict Press
  • Deadlift



Thursday 1/9


With a Partner – 1 Works/1 Paces with 400m

10 MIN AMRAP: Max Tire Flips

*2 MINS Rest*

10 MIN AMRAP: Max Rope Climbs

*2 MINS Rest*

10 Min AMRAP: Max Wall Walks (MOD Inchworm to Push-up)

Focus on form/technique. Wall Walks should be slow and controlled. They tend to get sloppy real fast when you get tired.




Friday 1/10

6 Rounds for Time
60 Double Unders
30 KB Swings (American) (35/26#)
15 Burpees

Scaling Options:
• Single Unders (100 reps) can be done in place of DU’s
• American Swings can be replaced with Russian Swings
• Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.




Saturday 1/11


9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.



Sunday 1/12


50/20 Goat Day (Exercise Weakness A & Exercise Weakness B)

You will spend 20 Mins working up to 50+ reps of each exercise weaknesses of your choosing. You will match the reps of each exercise meaning if you do 5 reps of exercise A then you have to do 5 reps of exercise B before moving on. Attention should be paid to getting 50+ Perfect Reps not 50 as fast as possible. If you choose a Skill exercise like Double Unders…potentially multiply the reps x 2-3 from what you did on the other exercise. It would be advised to pair a lower and upper body movement. Ask coach for ideas.


Alternate with a Partner 10 Mins
3 Shuttle Runs