ATTENTION PALEO CHALLENGE CONTESTANTS: IF YOU WILL NOT BE HERE ON SUNDAY KAREE WILL BE CONDUCTING BODY FAT TESTING ON THURSDAY AT 0515AM AND FRIDAY AT 4:30PM. ALSO IF YOU WANT TO GET AN EARLY START WE WILL BE STARTING AT 7AM ON SUNDAY SO WE HAVE HAVE TIME TO GET DOWN TO REGIONALS. IF 7AM IS TOO EARLY WE WILL STILL BE STARTING AT 8AM ALSO. NEW PRODUCT ANNOUNCEMENT!!! WE NOW HAVE PROGENEX PROTEIN IN STOCK FOR SALE. WE WILL BE SELLING “MORE...

WOD 1st 5X1 Back Squat 2nd AMRAP in 15min of: 15’ Rope Climb, 2 ascents 20 Wall Balls Run 200meters ENDURANCE TEAM Be ready to leave at 5:15am 2-6 x 4:00, rest 3:00, hold distance as close as possible on all...

WOD For time: 50-40-30-20-10-20-30-40-50 Double Unders Ab Mat...

Congratulations to Team CFCM who just completed the Reach the Beach Relay. 200 miles in 30 hours!! Great job runners!!! We are very proud of you!! SUNDAY FUNDAY 9am-10am On-Ramp Make-Up Class 10am-11am Sunday Funday WOD 11am-1pm Open Gym / WOD Make-Up / Skill Development 1pm-2pm CFCM Kids Class (Lil’ Pups) Sunday Funday WOD 4 Rounds of 30 Front Squats@115/75lb 15 Toes to bar 15 Lateral Box Jumps 24″ 400m Run PALEO...

WOD 1st 5X2 Touch and go Deadlifts 2nd “Death by 25meters” At the top of each min complete the number of 25meter sprints equal to that min. Min1=1sprint, min2=2sprints, min3=3sprints, etc… Continue until...

REMINDER ABOUT UPCOMING EVENTS: 5/25-5/27 – Northeast Regional Competition. Come Support Angela!! 5/27 – Final Paleo Testing 7am and 8am. 5/28 – Memorial Day WOD “21 Guns” TWO CLASSES ONLY 9am & 10am. Sign up now!! 6/3 – Worcester Full/Half Marathon & Post Race Party CHECK OUT THE NEW ITEMS IN OUR PRO SHOP. WE HAVE WATER BOTTLES FOR $6 AND GYM BAGS FOR $25 WOD AMRAP in 20min of: Row 250metes 12 Ring...

WOD 1st 4X Max Rep Strict Pullups 2nd “Cindy” AMRAP in 20 min of: 5 Pullups 10 Pushups 15 Air Squats ENDURANCE TEAM: Be ready to leave the gym at 5:15am 2-6 x 1000m, rest 2:00-3:00, hold within 3-5...

TEAM WOD In Teams of 2: “Stadium WOD” For time: 1st 30 Wall Balls Each-1 at a time. Athletes may alternate with sets. 2nd 2 rounds of: Row 300meters 30 Box Jumps 24” 30 Kettlebell Swings, 1.5Pood 30 Push Press 75lb ***For this portion, both athletes will work at the same time. Athlete 1 will start with the row, while athlete 2 starts with the Box Jumps. Athlete 1 may not move onto the Box Jumps until athlete 2 is done. Both Athletes must...

CFCM THIRD ANNUAL POST RACE PARTY CFCM WILL BE HOSTING OUR ANNUAL HALF MARATHON POST RACE PARTY ON SUNDAY JUNE 3RD!! STARTING AT 10AM WE WILL BE KICKING OFF OUR POST RACE PARTY AT THE GYM. WE WILL HAVE FOOD, DRINKS, AND FUN FOR THE WHOLE FAMILY. COME ON DOWN AS WE KICK OFF THE SUMMER IN OUR USUAL CFCM STYLE. CFCM WILL ALSO BE RUNNING A WATER STATION DURING THE HALF MARATHON WHERE WE WILL PROVIDE WATER AND GATORADE FOR ALL THE RUNNERS. WE ARE LOOKING FOR...

WOD for time: prowler suicide run 5  push press 185/135 8 tire flip jump thru’s 5 squats 255/185 6 wall ball tosses 5 dead-lifts 315/225 400m sandbag run ***the actual mens rx’d weights are 225 push press, 315 squat, 405 dead-lift…. ...

SUNDAY FUNDAY 7am-9am Endurance Team Run 9am-10am On-Ramp Make-Up Class 10am-11am Sunday Funday WOD 11am-1:00pm Open Gym / WOD Make-up / Skill Development 1:00pm-2:00pm CF Kids Big Dogs Class ENDURANCE TEAM Meet at 7am – leaving from DOHERTY HIGH SCHOOL Distance – 8ish miles SUNDAY FUNDAY WOD 400 Meter Run 40 Box Jumps (24, 20) 400 Meter Run 40 Kettlebell Swings (1.5/1) 400 Meter Run 40 Walking Lunges 400 Meter Run 40 Push Ups 400 Meter Run 40...

CF KIDS UPDATE: Starting this weekend we will be changing our CF Kids hours throughout the summer. Each Sunday we will now alternate between the big dogs (10-14) and the little pups (4-9). This Sunday will start with the Big Dogs and the following weekend will be the Little Pups. We have posted the new summer schedule under the CF Kids Page. Click here to check it out: http://www.crossfitcentermass.com/?page_id=6908 ENDURANCE TEAM: Group run –...

ATTENTION MEMBERS. ONLY TWO WEEKS UNTIL REGIONALS!!! IF YOU DON’T KNOW…ON FRIDAY MAY 25TH THE CROSSFIT GAMES NORTHEAST REGIONALS COMPETITION WILL TAKE PLACE IN CANTON, MA AT THE REEBOK HQ. THE COMPETITION WILL START ON FRIDAY AND GO UNTIL SUNDAY. THIS IS A GREAT TIME AND IS A LOT OF FUN TO GO AND WATCH THE TOP LEVEL ATHLETES COMPETE FOR A SLOT IN THE CROSSFIT GAMES. SPEAKING OF TOP LEVEL ATHLETES…OUR VERY OWN COACH ANGELA KAMENDULIS...

WOD 1st 3-3-2-2-1 Deadlift 2nd 3 Rounds for time of: Row 1000meters Run 800meters Post Max Deadlift & Time to comments ENDURANCE TEAM: Be ready to go by 5:15am Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds REGISTER NOW FOR OUR MEMORIAL DAY WOD AND RAISE MONEY FOR A GREAT CAUSE MEMORIAL DAY – 2 WODS – 9AM & 10 AM WOD for Warriors welcomes you to “21 Guns, A Memorial Day Salute!” A 21 Gun Salute is the...

ATTENTION WORCESTER HALF MARATHON RUNNERS. WE ARE ONLY 21 DAYS AWAY!!! WE ARE IN THE RUNNING FOR THE LARGEST TEAM COMPETITION SO PLEASE REGISTER SOON IF YOU HAVE NOT YET. WHEN YOU REGISTER PLEASE USE THE DISCOUNT CODE “00MES” FOR $10 OFF THE HALF AND FULL MARATHON.  PLEASE MAKE SURE YOU LIST CFCM AS YOUR TEAM WHEN YOU SIGN UP. IF YOU HAVE ALREADY REGISTERED PLEASE EMAIL JILL AT diorioj@gmail.com SO WE CAN GET AN ACCURATE TEAM ROSTER. ...

WOD 1st 5X3 Bench Press 2nd 10 Rounds for time of: 10 Ring Pushups 10 Burpees ENDURANCE TEAM: Be ready to go at 5:15 am 3 x (200m, 400m, 800m) Work:Rest of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds,...

WOD Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20 pound ball 15 Kettlebell swings, 1.5 poods 20 Double-unders AUBURN POLICE ASSOCIATION 5K Fastest Female Police Officer: Stephanie Segur Fastest Male Police Officer: Timothy Segur Fastest Fire Fighter: Shawn Daoust LOOK OUT NATE….YOUR TROPHY IS GETTING...

SUNDAY SCHEDULE 10AM-11AM: SUNDAY FUNDAY WOD 11AM-1PM: OPEN GYM / WOD MAKE-UP / SKILL DEVELOPMENT 1PM-2PM: CF KIDS Endurance Team: There is a signup sheet at the front desk to order shirts for the upcoming Worcester Full and Half Marathon.  We are placing the order on FRIDAY, MAY 11th.   See Jill or Ryan if you have any questions. PALEO COMPETITION WEEK 10 TEAM CHALLENGE:  MAX HANDSTAND WALK. Rules: 1. Each team member has a 15 min time limit. 2....

WOD 1st 10min to find 1RM Weighted Pullup 2nd 10 Rounds for time of: 20 Double Unders 10 Box Jumps, 30” 5 Deadlifts,...

GOOD LUCK TO ALL THE CFCM ATHLETES THAT ARE HEADING UP TO MT.SNOW FOR THIS WEEKENDS TOUGH MUDDER. DON’T FORGET TO WEAR YOUR CFCM GEAR.  HAVE FUN AND BE SAFE WOD For time: Row 1000meters Then 10rounds of the couplet: 10 Pullups 10 Ring Dips Row...

FIGHT NIGHT!!! Tonight the W.P.D. Gang Unit is hosting the 10th Annual “Give Kids A Fightin’ Chance Charity Boxing Night”, for the Benefit of the Boys and Girls Club’s of Worcester. We want to wish CFCM Coaches Mike Spalatro, Josh Bennett, and Members Erin Ryan, Mel Mikels, and Fletcher Beach Good Luck in this years event! Just a reminder that the gym will be closing at 7pm this evening.  There will be no 7:15 class WOD 1st 5X1 of 1...

Team WOD In Teams of 2: 4 Rounds of: 50 Standing Overhead Wall Ball Toss 50 Wall Balls 50 Kettle Bells Swings, 1.5Pood 50 Wall Ball Toss Situps ***Reps are shown as Team totals. SOWBT is a soccer throw approximately 1to2 feet away, back and forth to your partner (light toss). Each throw equal 1rep. ...

WOD 1st Power Snatch 5X3 2nd 15min AMRAP in: 6 Hang Squat Snatches, 95lbs 8 Box Jump Overs 10 Knees to Elbows ENDURANCE TEAM: Be ready to go by 5:15am RUN: 4 – 8 x 400m, rest 2:00, hold within 3-5...