CONTEST WOD
“Santora”
3 rounds for reps of:
135lb Squat Clean, 1min
20’ Shuttle Sprints (forward 20’ and back 20’=1rep), 1min
245lb Deadlift, 1min
Burpees, 1min
155lb Jerks, 1min
Rest 1min

COMPETITION TEAM: Rest Day

WOD
Tabata the following (8 rounds of each):
Back Squat, 95lb
Turf Sprints
Front Squat, 95lbs
Double Unders
Overhead Squats, 95lb

COMPETITION TEAM:
Warm-up as needed

Game Day WOD #2
AMRAP 10 Minutes
10 Jerks (135/95lb)
20 Pullups
30 Double Unders

Send your time to Josh

WOD
“Grace”
For time:
135lb Power Clean and Jerk, 30reps

Or

“Isabel”
For time:
135lb Power Snatches, 30reps

ENDURANCE TEAM: Be ready to go at 5:15
Row: 3 x 8 minutes
Rest 2 minutes between intervals

COMP TEAM :

Warm up
3 rounds
Suicide
10 pushups

AMRAP 12 min
Back squat 135/95
Total reps in 12 min

At the end of 12 min start:

50 Situps
30 box jumps 24/20
50 Butt ups
30 box jumps
50 hollow rocks
30 box jumps

Team WOD
In Teams of 2:
4 rounds of:
20 Plate Situps
15 Pullups
10 Dips
5 Burpees

***Each athlete will complete 4 rounds. One athlete will row while the other is working. Athletes must complete whole rounds before switching. Minus 1min of total time for every 1000 meters rowed. If your team rows 3000 meters, they will get 3mins off their time. If your team rows 3999meters they will also get 3mins off their time. No fractions.

WOD
For time:
100 Box Jumps, 20”
“Randy”- 75lb Power Snatches, 75lb
100 Box Jumps, 20”

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Meet at gym 5:15
Run 3.1 miles
1 Minute on 10 Seconds off for total distance

WOD
For time:
21-15-9
225lb Deadlift
135lb Press

COMPETITION TEAM:
Warmup
100 Double Unders

Deadlift 5-3-1
Shoulder Press 5-3-1

10-9-8-7-6-5-4-3-2-1
KBS 2/1.5 Pood
C2B Pullups

Rest Day/Make up Day/Skill Development

Endurance Team Run: 7am (7ish miles)

Crossfit Kids class: 9am,  4-14 year olds

Sunday Funday WOD: 11am WOD TBA

COMPETITION TEAM: Warmup As Needed
Games Day WOD 1
21-15-9
Thrusters
Power Clean
115/80lbs

EMAIL SCORES TO JOSH

CONTEST WOD
“Nate”
AMRAP in 20min of:
2 Muscleups
4 HSPUs
8 Kettlebell Swings, 2Pood

COMPETITION TEAM: Meeting / WOD at 8am

ENDURANCE TEAM: Sunday’s group run has been moved to 7AM.

CROSSFIT KIDS CLASS:  SUNDAY 9am,  4-14 year olds

SUNDAY FUNDAY WOD: SUNDAY AT 11AM, WOD TBA

WOD
1st
Squat 5-3-1(or more)

2nd
AMRAP in 15min of:
5 Hang Squat Cleans, 95lb
7 Box Jumps, 24″
9 Hack Squats, 95lb

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Sunday’s group run has been moved to 7AM.

WOD
1st
Bench Press 5-3-1(or more)

2nd
For time:
Wall Ball Pushups, 100reps
***Use 1 Wall Ball. Start in pushup position with your right hand on the Wall Ball and your left hand on the ground. Complete a standard pushup with full ROM. At the top of the rep, switch hand position and complete another pushup with full ROM. That will equal 1 rep. Complete 5 Ring Dips at the top of each min. Workout ends when 100 Wall Ball Pushups is reached.

COMPETITION TEAM:
Warm-up
3 Rounds
250M Row
25 Unbroken DU

10-9-8-7-6-5-4-3-2-1
OHS 135/95lb
K2E
C&J 155/115lb
**3 Pistols each leg between each round**

ENDURANCE TEAM:
Meet at gym and be ready to go at 5:15am
Run: 3 rounds x 10 min.
Rest 2 min between rounds
Weight vest optional
Dress warm and as always be prepared for any last minute changes.

WE WOULD LIKE TO THANK ALL OUR MEMBERS WHO HAVE BEEN SO PATIENT AS WE WORK OUT THE BUGS WITH THE NEW PLACE. TO KEEP EVERYONE UPDATED THE LANDLORD HAS FIXED THE FIRE ALARM (GREAT JOB WITH THE FIRE DRILL TODAY EVERYONE). ALSO WE ARE AWARE OF THE PROBLEMS WITH THE TOILETS AND THEY ARE BEING REPLACED STARTING THIS WEEK. WE PLAN ON TACKLING THE HAND DRYERS AFTER THE TOILETS. WE ARE ALWAYS TRYING TO IMPROVE OUR FACILITY TO PROVIDE A BETTER PLACE TO TRAIN. IF YOU HAVE ANY IDEAS OR CONCERNS PLEASE SPEAK WITH A TRAINER. AGAIN WE ARE THANKFUL FOR OUR UNDERSTANDING MEMBERS AND WE ARE SORRY FOR ANY INCONVENIENCE THESE GROWING PAINS HAVE CAUSED.

TEAM WOD
In Teams of 2:
95lb Push Press, 100reps
Pullups, 100 Reps
45lb Plate Situps, 100reps
Wall Balls, 20lb, 100reps
Burpees, 100reps
Double Unders, 100reps
Wheelbarrow Partner Push, 10 reps, around cone and back

***Only one athlete may work at a time. Athletes must complete all reps of each exercise before moving onto the next.

COMPETITION TEAM: Reminder there is a meeting / WOD Sat @ 8am
Warmup as needed
Complete Team WOD at following weights
Push Press 135/95lb
Wall Ball 30/20

WOD
1st
Deadlift 5-3-1(or more)

2nd
3 Rounds for time of:
20 Hang Power Cleans, 95lb
15 Kettle Bell Swings, 1.5 Pood
10 Knees to Elbows
5 Turf Sprints, (down and back=1rep)

COMPETITION TEAM: Meeting / WOD on Saturday at 8am (Hopefully Josh will make it on time)
3 Rounds
5 Burpees
10 Box Jumps
5 C2B Pullups

4 Rounds
20 KB Snatches (10 Each arm)
30 Sec L-Sit
10 Floor Wipers 135/95lb
Row 500M

ENDURANCE TEAM: Meet at gym at 5:15 am
Row 10 x 30 Calories. Rest 1 min between intervals

WOD
1st
Press 5-3-1(or more)

2nd
Push Press 5-5-5
Push Jerk 3-3-3

COMPETITION TEAM: Rest Day

Rest Day/Make up Day/Skill Development

COMPETITION TEAM:
3 Rounds
Suicides
15 GHD

4 Rounds
10 WallBall burpees into a medball clean into a wall ball (30/20lb)
Down and Back on the monkey bars
Prowler Push down and back 260/170lbs (Prowler =80lbs)

ENDURANCE TEAM:
Meet at gym 8am
6 Mile Run

ATTENTION MEMBERS: We are adding a new class to our schedule. Every Sunday at 1pm we will be holding an ON-RAMP Make-up class. This class is for any new member currently enrolled in the on-ramp program. If you missed an on-ramp class during the week you will be able to make-up the missed class on Sunday at 1pm ONLY. We will no longer be holding make-up classes throughout the whole day on Sunday.

CONTEST WOD
“Christine”
3 Rounds for time of:
Row 500 meters
Body Weight Deadlift, 12 reps
21 Box Jumps, 24”
If anyone is working on their ADVANCED CHECKLIST today would be a good day to try and test for “Christine”

COMPETITION TEAM:
4 Rounds
25 Unbroken DU
15 GHD Situps

30 Minute Cap:
Perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the bar overhead. Repeat x 100 Reps
60 % of your weight on the bar.

AS THE WINTER WEATHER FINALLY FALLS UPON US WE ARE REMINDING ALL OUR MEMBERS TO PLEASE BRING THEIR WORKOUT SHOES AND WEAR OTHER SHOES TO THE GYM. THIS WAY WE CAN PREVENT SNOW AND MUD FROM BEING TRACKED INTO THE NEW GYM. THIS IS VERY IMPORTANT ESPECIALLY WITH OUR NEW GRASS. THANK YOU.

WOD
1st
Squat 3-3-3(or more)

2nd
Front Squat 10-20-10
Wide Legged Squat 10-20-10

COMPETITION TEAM:
5 Rounds
250M Row
1 Min Rest

4 Rounds
5 Back Squat 155/115lb
10 Dumbell Burpees 35/20lb
15 KB Sumos 2/1.5
20 Steps OH Walking Lunge 45/25lb
1 Sandbag Carry 150/100lb down and back on grass

WOD
1st
Bench Press 3-3-3(or more)

2nd
Complete 1 Pullup and 1 Pushup the first min, 2 Pullups and 2 Pushups the second min, 3 Pullups and 3 Pushups the third min, …etc. Continue until you can not complete the reps within the given min. Break up the reps of the two exercises as you wish. Continue with one exercise if you fail with the other. For example, if you get 8 Pullups and 10 Pushups in the 10th min, continue with the pushups until you fail. And vice versa.

ROSS’S SHIRT SAYS WHAT EVERYONE IS THINKING AFTER YESTERDAYS WOD

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Meet at 5:15am
Row 1500M at 80%
Rest 3 minutes
Row 1500M at 90%

Team WOD
In Teams of 2:
150 Thrusters, 95/65lb

***Reps above the team total. Both athletes must complete 5 Burpees at the top of every minute. Athletes will rotate every other min with the thrusters. Thrusters may not be started until both athletes have completed their burpees.

COMPETITION TEAM: Complete Team WOD at 135/95lb

WOD
1st
Deadlift 3-3-3(or more)

2nd
3 Rounds for time of:
40 Double Unders
30 Power Cleans, 95lb
20 Pullups
10 Kettlebell Swings, 1.5Pood

COMPETITION TEAM:
10 GHD
10 Plate Situps
5 HSPU

Snatch 5-5-5
Then 100 Toes to Bar

ENDURANCE TEAM: 5K RUN at 5:15am
Dress warm and bring a weighted vest if you have it.

CrossFit CenterMass has teamed up with Worcester Martial Arts Academy. As most of you know we have a new neighbor at our new location. You have most likely peeked through the door and saw a room full of mats with heavy bags hanging from the ceiling. Worcester Martial Arts Academy is anything but a Judo school. They offer classes in Judo, MMA, Womens Striking, Ju-Jitsu, Grappling, Aikido, and Boxing. They offer both adult and children’s classes. The owner, Luis Soto, is a long time member of CFCM and one of the nicest guys around (but don’t get in his way on the Judo mats). He has offered a full week of FREE classes for his Boxing and Women’s Striking programs. He would like to invite the members of CFCM and their families to try his program. To see a schedule of classes go to his website at www.worcesterjudo.com We have also combined to offer package pricing deals for anyone interested in attending classes at both WMAA and CFCM. To see our package pricing deals click on our schedule and pricing page. The members of WMAA will also have access to the locker rooms inside CFCM so if you see any white robed ninjas walking through the gym do not be alarmed. We are glad to have WMAA next door and being able to provide an even higher level of training to our athletes.

WOD
1st
Press 3-3-3(or more)

2nd
4 Rounds for time of:
3 Power Snatches, 135lb
5 Overhead Squats, 135lb
7 Push Press, 135lb

COMPETITION TEAM:
3 Rounds
250M Row
10 Pushups

10-9-8-7-6-5-4-3-2-1
Ground to Overhead 135/95lb
DU x 2 Unbroken (20-18-16…etc.)
Pullups

Rest Day/Make Up Day/Skill Development

REMINDER TODAY IS THE FIRST OF OUR STRONGMAN LIFTING SERIES WITH BRAD ANDERSEN.  THE SEMINAR STARTS AT 11AM AND IS OPEN TO ANYONE.  $10 CASH AT THE DOOR.

WOD
“Nuts”
For time:
10 HSPUs
250lb Deadlift, 15reps
25 Box Jumps, 30”
50 Pullups
100 Wall Ball Shots, 20lb
200 Double Unders
400 meter Run with 45lb Plate

COMPETITION TEAM: MEETING / WOD TODAY AT 8AM

CFCM would like to show our support to one of our members who is opening his own business. Jorge Sierra is opening a Salon & Barbershop appropriately named “Sierra’s” at 507 Main St. He is having a Grand Opening at 6:30PM tonight and is serving wine and hors d’oeuvres. He would like to welcome the CFCM community to come down and check out his new place. We hope to see everyone there and we wish him the best of luck!!

WOD
1st
Squat 5-5-5(or more)

2nd
5 rounds for time of:
10 squat cleans, 135lb
10 walking lunges, 2 pood kb
10 knees to elbows

(the 2 Pood kb must be held below the chin at upper chest level)

COMPETITION TEAM:
3 Rounds
10 Walking Lunges
10 K2E

Front Squat 1-1-1-1-1-1-1

Tabata Burpees
8 Rounds
20 Sec on 10 Sec off

NO PARKING!!!!

WE HAVE RECENTLY HAD A LOT OF COMPLAINTS ABOUT PARKING FROM THE OTHER BUSINESSES AND WE HAVE NOW BEEN CONTACTED BY THE LANDLORD. UNTIL FURTHER NOTICE EVERYONE FROM CFCM, WORCESTER JUDO, AND KELLEY’S BOOTCAMP WILL BE REQUIRED TO PARK IN THE CFCM PARKING LOT OR ON THE STREET. THERE WILL NO LONGER BE ANY PARKING AVAILABLE IN THE PARKING SPOTS AROUND THE BUILDING. WE APOLOGIZE FOR ANY INCONVENIENCE. PLEASE SEE THE MAP BELOW FOR THE LOCATION OF OUR PARKING LOT.

WOD
1st
Bench Press 5-5-5(or more)

2nd
AMRAP in 15min of:
5 Ring Dips
7 Pullups
9 Hand Release Pushups

COMPETITION TEAM: REST DAY

Team WOD
In Teams of 2:
“Team Fight Gone Bad”
4 Rounds for time of:
40 Wall Balls, 20lb
40 SDHPs, 75lb
40 Box Jumps, 20”
40 Push Press, 75lb
40 Calorie Row
1min Rest

ATTENTION MEMBERS: Please remember that today is a work day and you need to park in our parking lot that is located on the opposite side of Shrewsbury St. (Large Lot at the corner of Larala & Wilson St) or curbside ON Shrewsbury St. Please do not park in the parking lots located around the building. Thank You.

WOD
1st
Deadlift 5-5-5(or more)

2nd
10 rounds for time of:
225lb Deadlift, 5reps
Double unders, 20reps

COMPETITION TEAM
REMINDER: There is a Comp Team meeting this Sat at 8am
3 Rounds
30 DU
10 Burpees

Clean & Jerk 1-1-1-1-1-1-1

200M Row
15 Sec Rest
400M Row
30 Sec Rest
600M Row
45 Sec Rest
800M Row
1 Min Rest
1000M Row

THE DAY HAS ARRIVED!!! We are now open at 333 Shrewsbury St.  Today we will be giving an orientation to all the members.  For parking find a spot around the building wherever you can.  Since its a holiday no one else will be parking there.  During your orientation the trainer will cover where you can and cannot park in the future.  Our door is located to the left of the buildings main entrance.  Just walk down the sidewalk on the left side of the building and you will see our front door.

WOD
1st
Press 5-5-5(or more)

2nd
4 Rounds for time of:
10 Hand Stand Pushups
10 Box Jumps, 30″
20 Push Press, 115lb
20 SDHP, 2 Pood KB

COMPETITION TEAM: There will be a Competition Team meeting and workout this Sat at 8am.
3 Rounds
10 GHD
10 C2B Pullups
10 KBS 1.5/1

Snatch 1-1-1-1-1-1-1

While we are busy getting the brand new CFCM ready for Mondays Grand Opening,  we’d like to remind you of an upcoming CFCM event.

CROSSFIT CENTERMASS’ STRONGMAN TRAINING SERIES.   This is the 1st of 3 STRONGMAN SEMINARS , hosted by BRAD ANDERSEN.   This is sure to be a great time.  The schedule and events covered are listed below.  This is open to everyone, not just our members.  Hope to see you there.

TODAY WE SAY GOODBYE TO THE OLD GYM. THE ONLY PROPER WAY TO DO THAT IS TO PARTICIPATE IN ONE OF THE MOST CLASSIC CROSSFIT WODS —FRAN!! WE WILL BE CLOSED FOR THE REMAINDER OF THE WEEK AND WILL REOPEN IN OUR NEW SPOT ON JAN 2ND. WE WILL CONTINUE TO POST UPDATES ON THE WEBSITE EACH DAY. WE KNOW SOME PEOPLE HAVE QUESTIONS ABOUT WHERE TO PARK AND WHERE TO ENTER THE NEW GYM WHICH WE WILL POST IN THE UPCOMING DAYS. WE THANK ALL OF OUR MEMBERS WHO HAVE PATIENTLY WAITED FOR THE OPENING OF THE NEW GYM AND HAVE STUCK WITH US AS THE OLD GYM BECAME MORE AND MORE CRAMPED.

TEAM WOD
Part 1: “FRAN”
In teams of 2
21-15-9
Thrusters 95/65
Pullups

Each team must use one bar and that bar can not touch the ground once the workout has started. Both athletes may work at the same time but both athletes must complete the prescribed repetitions for each exercise.
If teammates are of differing levels and two bars must be used then one bar can not be put down until the second bar has been picked up. PENALTY for a dropped bar is 10 Burpees as a team.

Part 2:
Each team member must carry two pieces of equipment down to the new gym. This can be done relay style or all together. Each class has an assigned piece of equipment.
Morning Classes: Medicine Balls & Plyo Boxes
Afternoon Class: Dumbells & KettleBells
Evening Classes: Plates and Bars.

To say thank you for all your help and understanding CFCM will be providing some “drinks” during the evening class for anyone who would like to stop by and send off the old gym the best way we know how.

FILTHY FIFTY
For time:
50 Box Jumps, 24”
50 Jumping Pullups
50 Kettlebell Swings, 1Pood
Walking Lunge, 50 Steps
50 Knees to Elbows
50 Push Presses
50 Back Ext
50 Wall Ball Shots, 20lb
50 Burpees
50 Double Unders

COMPETITION TEAM:
10 Broad Jumps
10 KBS 2/1.5

Snatch – heavy single
Clean & jerk – heavy single
Back squat – 90% x 1 x 5

WOD
5 Rounds For Time
5 Thrusters 135/95lb
15 Knees to Elbows
200M Farmers Walk with 2Pood KB

COMPETITION TEAM
3 Rounds
10 GHD
10 Barbell Goodmornings
10 Dumbell Presses

Power Snatch – 75% x 2 x 10
Jerk – 75% x 2 x 10
Snatch Pull – 95% x 3 x 3

For 5 min: no rest:
10 1-arm KB Swings/arm
10 Pushups