Remember we will only be having one WOD on Monday at 9:00am
Warm-Up
3 Rounds
10 Burpees
15 Sit-Ups
20 Squats
Strength
Bench Press – 7 * 3 @ 80%
WOD “White”
Five rounds for time of:
3 Rope Climbs
10 Toes to bar
21 Walking lunge steps with a plate locked out overhead
Run 400 meters
30 MIN CAP
Comp/Rx/Advanced: 45/25
Beginner: 25/15
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
To all the Paleo Challenge Participants: Michelle will be at the gym between 6-6:45pm to do final body fat testing. The Paleo Challenge ends on Sunday and we will be testing body fat percentages then as well starting at 11:30am,
Warm-Up
Double Alternating Tabata
Split Lunges
Ab Mat Sit-Ups
Congrats on Faith for the Winning Caption. You Funny.
Warm-Up
Turf Drills
WOD
Team Totals. One partner working at a time while the other partner maintains the isometric/static hold. Time to beat is 7:33.
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
Then, both partners lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)
We are extremely proud of Team CFCM, with their 15th place finish at the North East Regionals. Great Job! We also want to thank all of the members who showed up over the weekend to offer their support. Thank You!!!
Come support your CFCM Team at the 2013 Northeast Regionals in Canton, MA. Purchase a SUPPORT CREW shirt for $20.00 and receive free food and drinks at the event. Join us at our team tent. Level 1 will be taking on all challengers in Elite Bag-O. See you there!!
Weekend Schedule
Friday – 6:15am, 7:15am, 8:15 On-Ramp –> Closed for Afternoon and Evening
Saturday – One Class at 6:00am – Closed for the remainder of the day
Sunday – One Class at 6:00am – Closed for the remainder of the day
Warm-Up
6 * 50m sprint w/ 5 push-ups and 10 Squat Jumps After Each
NEW ORDER OF STRONGER FASTER HEALTHIER IS IN!!! WE WILL HAVE IT INVENTORIED AND AVAILABLE FOR SALE BY TOMORROW!! IT WILL GO FAST SO MAKE SURE TO PURCHASE QUICKLY!
Team WOD
In teams of 2. One person working at a time. Athletes must complete the run together.
400m Run w/ball
20 Wallballs
20 Toes thru rings
20 Ball Slams
400m Run w/ball
30 Power Cleans
30 HSPUs
30 Box Jumps
400m Run w/ball
40 KBS
40 Burpees
40 Situps
400m Run w/ball
50 Double Unders
50 Squats
50 Pushups
400m Run w/ball
Deadline for Dave Matthews has passed. Tragic for those who didn’t sign up because it’s going to be a hell of a time.The Civilian Military Combine people put this little montage together and posted it to our Facebook page. Kind of cool. Not sure how I got cropped out of the bottom picture. At least my signature is still there.
Warm-Up
7 minute Running Clock
Row 1000m
With Time Remaining
AMRAP
5 Pull-ups
10 Push-Ups
15 Squats
Strength
Front Squat – 5 * 3 @ 85%
WOD
4 Rounds
Row 500m
20 Squat Cleans
15 Ring Push-Ups
10 Toes to Bar
YOU HAVE UNTIL MAY 12TH TO SIGN UP FOR DAVE MATTHEWS. IF YOU WOULD LIKE TO PAY VIA PAYPAL AS OPPOSED TO YOUR ACCOUNT EMAIL ME AT RYANCARBONE@CROSSFITCENTERMASS.COM AND WE WILL SEND YOU THE PAYPAL LINK.
You know you’ve made it when members start yelling at you via the interweb in Spanish about the day’s workout. This translates to “Ryan, you young skinny bastard. 120 toes to bar is not good, it’s bad. My torn hands and broken shoulders hate your face.” To which I replied..”I like”. Lulz
Warm-Up
Turf Drills
Strength
Bench Press – 5 * 3 @ 80%
WOD
EMOM on the Minute for Max Rounds
1 Thruster
5 Pull-ups
Each subsequent round you add one Thruster (Round 2 – 2 Thruster 5 Pullups, etc.)
Once you fail, Complete AMRAP
10 Burpees
10 Air Squats
Until the last athlete has failed
18 minute cap
WE WILL ONLY BE HAVING A 4:15 AND 5:15 CLASS THIS EVENING (MORNING AND AFTERNOON CLASSES ARE STILL ON). WE WILL THEN BE CLOSING THE GYM EARLY SO WE CAN ALL HEAD OVER AND SUPPORT STEPH GERMAINE AND THE BOYS AND GIRLS CLUB AT THE GIVE KIDS A FIGHTING CHANCE EVENT.
I HAVE NO WORDS TO DESCRIBE THIS PHOTO. POST CAPTIONS TO THE COMMENTS SECTION!
Paleo Challenge: Max Height Box Jump. Team score will be the sum of each individuals’ max height box jump. Teams have until Sunday at 5pm to submit their score.
We are no longer allowing animals to be housed in the children’s play area. It would be preferred that during the workouts the animals be tied up outside while their owner is busy. If the owner of the animal would like to bring the animal in once the animal can be monitored by the owner then that is ok. Thanks for your cooperation
Warm-Up
7 minute Running Clock
Row 1000m
With Time Remaining
AMRAP
5 Pull-ups
10 Push-Ups
15 Squats
Strength
Front Squat – 5 * 4 @ 70%
WOD
5 Rounds
100m Sprint
7 Power Cleans
14 KB Swings
21 Ab Mat Sit-Ups
Rest 1 minute between rounds
Here is a promo video from last years Give Kids a Fightin’ Chance Charity Boxing Night. Please join us this Thursday night to cheer on CFCM’s own Steph Germaine, who will be getting in the ring to support the Boys and Girls Club of Worcester. Tickets are $30 and available at the front counter, get them before they are all gone.
Warm-Up
Twice Through
1 minute of Air Squats
1 minute of Sit-Ups
1 minute of Burpees
1 minute of Hollow Rocks
Dave Matthews Concert. DO IT. 11 people signed up so far day one. Going to be a Great Time!
Warm-Up
Row 1000m
With the Time Remaining AMRAP
5 Pull-ups
10 Push-Ups
15 Squats
Strength
Back Squat – 1 * 20 @ 65%
WOD
Row 500/Run 400
Then
21-15-9- rep rounds of:
Burpee box jump overs (Athlete does not have to clear the box. Athlete may land on the box and then jump to the other side)
Knees to Elbows
Power Snatch
Row 500/Run 400
Our Social Event for June will be a trip to see The Dave Matthews Band play at the Comcast Center on Saturday June 15, 2013
Details:
$150.00 per person
- Includes Tickets to the Event (Lawn seats)
- Transportation to and from the event, on 44 person Passenger Bus
- Alcohol and Food for tailgating before and after the event.
Tickets are going to go quickly, so we need to know whether or not you are planning to attend by May 4. There will be a sign up sheet at the desk tomorrow, or you can email natereando@hotmail.com or ryancarbone@crossfitcentermass.com if you plan on attending. You will be able to pay through your gym account or through a paypal account that we will set up specifically for this.
WOD
50 Curtis P’s for Time
Curtis P (Power Clean, Lunge * 2, Push Press/Jerk)
Barbell will be set up with 55% of bodyweight (Or weight determined by trainer)
WOD(B)
2 Rounds
Run 1 Mile
Rest 1 minute
Triathlon WOD
Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)
Congrats to C. Coates on being crowned Miss BayState 2013 and earning a chance to compete for Miss Massachusetts. Congrats to Justin JJ on perfecting the hand on the hip picture pose. Strong work by these CFCM athletes.
Warm-Up
Run 400m
25m Walking Lunge
25m InchWorm
25m Burpee Broad Jump
Accumulate 3 minutes in a Front Plank
Strength
Find today’s 1RM Push Press
WOD
4min AMRAP
3 Thrusters
6 Box Jumps
9 KB Swings
Rest 1 minute and Repeat for Five Rounds
Competitors Cash Out
5-4-3-2-1
Squat Snatch – 155/105
Muscle Up
Overhead Squat (same barbell)
Strict Pull-up
Paleo Challenge:
Maximum unbroken double unders. Each teammate may make as many attempts as possible before Sunday at 5pm. Only their highest attempt will be their recorded score
Don’t Forget About Our Social Event TODAY at 1:00 at SKYLITE. Nate specifically asked for a family friendly photo of people skating and having a good time. If this photo doesn’t scream “I’m having a good time!” I don’t know what does.
Schedule
9:00am – 10:00am – WOD
10:00am – 11:00am – Olympic Lifting Class
11:00am – 1:00pm – WOD/Open Gym
1:00pm – 2:00pm – Free Class (For prospective members only)
Skill
10 minutes to find a Max Height Box Jump
WOD
12 minute Running Clock
Run 1 Mile/Row 2k
With the Time Remaining
AMRAP
10 Power Snatch
10 Burpees
Rest 1 minute
8 minute Running Clock
Run 800/Row 1000
With the Time Remaining
AMRAP
10 Squat Cleans
10 Push-Ups
DON’T FORGET ABOUT OUR SOCIAL EVENT THIS SATURDAY AT SKYLITE (See Monday’s Post for Details)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Go extra hard today on this one!!
Warm-Up
In 7 Minutes
Row 1000m
With Time Remaining AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Strength
15 minutes to establish a 1RM Squat Snatch
WOD
“DT”
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Work with the trainers to figure out an appropriate scaling option. Please do not scale this workout up and compromise the integrity of the WOD.
WOD(B)
Run:
4 rounds
400 meters
Rest 1 minute
Cash Out:
For Time:
50 Push-Ups
100 Squats
Competitors Cash Out
For Time:
100 Double Unders
15 Muscle Ups
100 Double Unders
4x400m Relay (While Carrying a Plate) – Each Person Goes Twice
100 Wall Balls
80 Ab Mat Sit-Ups
60 Push-Ups
40 Lunges w/ the Barbell Locked Out Overhead
20 Deadlifts
4 * 400m Relay (While Carrying a Plate)
