by MJ

Sprint Routine #1

  • Warm up with 5 minutes running at recovery pace (a little slower than your average running pace)
  • 3 rounds of: 2 minutes sprinting pace (as fast as you can), then 2 minutes back at recovery pace
  • Over time, increase to 6 rounds, and then increase your sprinting pace
Sprint Routine #2
(great if you have an outside running track near your house)!
  • Warm up with a lap around the track
  • 4 rounds of:
  • 800 m sprint
  • 200 m recovery

Ring Hold Tabata

by admin

Here Dr. Paul is seen doing a Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).

CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics!

Stick Warm Up Work

by admin

This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.


Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.

Back Squat, Dead Hang Pull-Ups

by brandon

Goblet Squats, Deadlift with Dumbbells

by brandon
  • Warm Up: 2 rounds – 50 m of Broad Jumps, 50 m of Bear Crawls back to start position
  • WorkoutGoblet SquatsDeadlift with Dumbbells
  • Instructions: Perform alternating sets of goblet squats and deadlifts with dumbbells in an ascending rep scheme – 3, 6, 9, 12, 15, 18, 21 (3 goblet squats + 3 deadlifts, 6 goblet squats + 6 deadlifts…) focusing on technique, range of motion, and core stabilization throughout rather than speed. Record weight used and time to complete.
  • Challenge: 5 minutes practice on Kipping Pull-Ups looking for max consecutive reps
  • OR Active Recovery (Rest Day): Breathing Walk or Roll and Stretch.

Jog/Run, Air Squats, Push-Ups, Mountain Climbers, Hollow Rocks, Box Jumps

by brandon

Jog/Run, Anchored Leg Lifts, Alternating Lunges

by brandon