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Jaime MacDonald
Oct 4, 20202 min read
Workouts for 10/5 - 10/11
Monday 10/5 Option 1: 15 Minutes to work towards a heavy set of 5 Strict Press. *Barbell work: You must clean from the floor* Option 2:...
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Jaime MacDonald
Sep 27, 20202 min read
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...
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Jaime MacDonald
Sep 20, 20201 min read
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) >...
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Jaime MacDonald
Sep 17, 20203 min read
Featured Member Spotlight - JULIO
Name: Julio Mercado Occupation outside of being a CFCA superstar: Process Manager Gorton’s Seafood Hometown: Salem, Ma Favorite type...
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Jaime MacDonald
Sep 13, 20201 min read
Workouts 9/14 - 9/21
Kevin leading the Labor Day Workout last Monday
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Jaime MacDonald
Sep 5, 20201 min read
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...
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Jaime MacDonald
Aug 30, 20201 min read
Workouts for 8/31 - 9/6
Julio making Burpee Box Jump Overs look easy!
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Whitney
Aug 28, 20201 min read
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...
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Jaime MacDonald
Aug 23, 20201 min read
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...
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Jaime MacDonald
Aug 16, 20201 min read
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...
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Jaime MacDonald
Aug 9, 20202 min read
Workouts for 8/10 - 8/16
Sometimes the best time to workout is when the sun sets.....
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Jaime MacDonald
Aug 5, 20203 min read
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...
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Jaime MacDonald
Aug 2, 20201 min read
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...
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Jaime MacDonald
Jul 26, 20202 min read
Workouts for 7/27 - 8/2
Ladies getting creative with odd objects!
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Jaime MacDonald
Jul 19, 20202 min read
Workouts for 7/20 - 7/26
Saturday’s crew cooled off after the “21 Salute to First Responders” workout Coach Dianne put them through.
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Jaime MacDonald
Jul 12, 20202 min read
Workouts 7/13 - 7/19
Some of the CFCA ladies did a #marchformovement5k x 4+
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Whitney
Jul 10, 20201 min read
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...
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Jaime MacDonald
Jul 5, 20202 min read
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...
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Kara Gallagher
Jun 30, 20201 min read
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...
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Whitney
Jun 30, 20201 min read
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”...
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