WOD
1^st
Shoulder Press 5-5-5(or more)
set 1: 65%
set 2: 75%
set 3: 85%

2^nd
AMRAP in 10min of:
115# Push Press, 10Reps
10 Pullups

BARBELLS FOR BOOBS THROWDOWN

CrossFit CenterMass will be hosting their final throwdown in the “old” gym.  Since October is breast cancer awareness month we will be hosting the Barbells for Boobs fundraiser.  In addition to doing Grace we will also have a “Mystery WOD”  Don’t panic…these two wods will be able to be completed by all skill levels.  We are looking to get as many participants as possible to come out and support this great cause.  To add a little fun to the throwdown and stay in the Halloween spirit this Throwdown will also be a COSTUME WOD.  You are not required to wear a costume to participate but we will be awarding prizes for the best costume.

DATE: OCTOBER 23RD

TIME: 10AM

COST: $35 (ALL PROCEEDS GO TO BARBELLS FOR BOOBS)

REGISTRATION: PRIOR REGISTRATION IS REQUIRED.  PLEASE CLICK HERE TO REGISTER

WENDLER 5-3-1 UPDATE

Congratulations.  Everyone has completed the first four week cycle of the Wendler 5-3-1 program.  So what is the next step?  Now you need to add weight to your “Training Load.”  You will add 5 pounds to your upper body lifts (Shoulder and Bench Press) and 10 pounds to your lower body lifts (Deadlift and Squat).  Remember your training load is 10% of your 1RM.  You do not need to go for a 1RM again.  Just move forward from where you are now.