Workouts for 9/28 - 10/4
Monday 9/28 AMRAP20 16 DB Snatches (8/8) 16 Goblet Squats 200m Sprint effort *Rest 1 MIN* Then “Black Jack” (21) 20 Push-ups + 1 Sit-up...
top of page
Search
Jaime MacDonald
Sep 20, 20201 min
Workouts for 9/21 - 9/27
Monday 9/21 15 MINS for Quality (3-5 sets) 8 DB/KB Split Squats (per side) https://youtu.be/Butme9cnCJc 10 DB/KB Step Ups (per side) >...
389 views0 comments
Jaime MacDonald
Sep 17, 20203 min
Featured Member Spotlight - JULIO
Name: Julio Mercado Occupation outside of being a CFCA superstar: Process Manager Gorton’s Seafood Hometown: Salem, Ma Favorite type...
182 views0 comments
Jaime MacDonald
Sep 13, 20201 min
Workouts 9/14 - 9/21
Kevin leading the Labor Day Workout last Monday
333 views0 comments
Jaime MacDonald
Sep 6, 20201 min
Workouts for 9/7 - 9/13
Monday 9/7 9AM Labor Day TEAM @ Whit & Kev’s house - PANCAKE BREAKFAST TO FOLLOW! Tuesday 9/8 5 Rounds 10 KB Single Leg Deadlift (R) :30...
280 views0 comments
Jaime MacDonald
Aug 30, 20201 min
Workouts for 8/31 - 9/6
Julio making Burpee Box Jump Overs look easy!
333 views0 comments
Whitney
Aug 28, 20201 min
8/29 Saturday Team Weather Update
Due to the weather forecast we have moved tomorrow's 8am Team from Stage Fort into the gym. There were 8 people signed up, so I...
23 views0 comments
Jaime MacDonald
Aug 23, 20201 min
Workouts for 8/24 - 8/30
KB class ladder this week. A little fun with some single side volume work. Monday 8/24 20MIN Ladder 1,2,3,4,5…….. Push-Up KB Swings x 5...
339 views0 comments
Jaime MacDonald
Aug 16, 20201 min
Workouts for 8/17 - 8/23
Monday 8/17 EMOM10 MIN1: 5 Strict Press MIN2: 3-5 DHPU > 5-10 Ring Rows > 5-10 Bent Rows Then AMRAP16 12 Alt DB/KB Snatch (6/6) 9 KB...
287 views0 comments
Jaime MacDonald
Aug 9, 20202 min
Workouts for 8/10 - 8/16
Sometimes the best time to workout is when the sun sets.....
346 views0 comments
Jaime MacDonald
Aug 5, 20203 min
AUGUST MEMBER(s) OF THE MONTH
Name: Gabriela and Corey Debenedictis Nickname: Gaby and Corey Occupation outside of being a CFCA superstar: Gaby: Real Estate Agent...
113 views0 comments
Jaime MacDonald
Aug 2, 20201 min
Workouts for 8/3 - 8/9
Monday 8/3 EMOM18 MIN1: 10 Floor Press (option to add band for resistance) MIN2: 10 Bent Rows (option to add band for resistance) *2KBs...
384 views0 comments
Jaime MacDonald
Jul 26, 20202 min
Workouts for 7/27 - 8/2
Ladies getting creative with odd objects!
337 views0 comments
Jaime MacDonald
Jul 19, 20202 min
Workouts for 7/20 - 7/26
Saturday’s crew cooled off after the “21 Salute to First Responders” workout Coach Dianne put them through.
363 views0 comments
Jaime MacDonald
Jul 12, 20202 min
Workouts 7/13 - 7/19
Some of the CFCA ladies did a #marchformovement5k x 4+
406 views0 comments
Whitney
Jul 10, 20201 min
IMPORTANT INFORMATION ABOUT REOPENING
Please see PDF for IMPORTANT information about CFCA reopening. Even if you don’t plan to go to indoor classes, there is important...
28 views0 comments
Jaime MacDonald
Jul 5, 20202 min
Workouts for 7/6 - 7/12
Monday 7/6 Warm Up Tabata Jumping Jacks High Knees Butt Kickers Push-ups Then EMOM10 Evens: 1 Thruster (per side) + 1 Push Press (per...
262 views0 comments
Kara Gallagher
Jun 30, 20201 min
Week of 6/28-7/5
Wednesday 7/1 Warm up: 400m Run Dynamic EMOM24 Even: 5-8 DB/KB Thrusters Odd: 5-8 Pull ups or Bent Rows Then 6 minute Core Work Thursday...
143 views0 comments
Whitney
Jun 30, 20201 min
Exciting News!
We have some big stuff to talk about. As of July 1st 2020, we will be Community Fitness of Cape Ann. CFCA has never been a “Crossfit-y”...
170 views0 comments
bottom of page