UPCOMING WEEKEND EVENTS SATURDAY: FINAL CROSSFIT GAMES OPEN WOD   SUNDAY:  10:00am Paleo Challenge Halfway Fitness Testing   11:00am  Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete.  We will meet at the trail.  Located on Rt 70 in West Boylston.  Right before the 140/70 intersection on left hand side there is a football field.  We...

UPCOMING WEEKEND EVENTS SATURDAY: FINAL CROSSFIT GAMES OPEN WOD   SUNDAY:  10:00am Paleo Challenge Halfway Fitness Testing   11:00am  Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete.  We will meet at the trail.  Located on Rt 70 in West Boylston.  Right before the 140/70 intersection on left hand side there is a football field.  We...

UPCOMING WEEKEND EVENTS SATURDAY: FINAL CROSSFIT GAMES OPEN WOD SUNDAY:  10:00am Paleo Challenge Halfway Fitness Testing 11:00am  Tough Mudder Prep Trail Run… If you are doing the paleo testing and want to do the trail run with us, please get to the gym by 10am to get testing complete.  We will meet at the trail.  Located on Rt 70 in West Boylston.  Right before the 140/70 intersection on left hand side there is a football field.  We will...

After 5 weeks of competition CFCM currently stands at #13th in the northeast region and #120th (out of 682) in the WORLD.  The Top 30 teams in each region advance to the next round.   CROSSFIT GAMES OPEN WOD #6   Complete as many reps as possible in 7 minutes following rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to...

Wod 1 For time: 155lb Front squats, 15reps 15 Ring Dips 155lb Front squats, 12reps 12 Ring Dips 155lb Front squats, 9reps 9Ring Dips 155lb Front squats, 6reps 6 Ring Dips 155lb Front squats, 3reps 3 Ring Dips Wod 2 Mobility work….use rollers or lacross balls Tuesday morning run: time: 5:15 am distance: approx 4.5 miles COMP TEAM: rest or mobility...

We will be meeting today at 6am for a nice off road trail run. We will meet at the location. Located in west boylston. On rt 70 before 140 there is a football field. We will meet there. From 140 going towards West Boylston take left at light onto 70. A little way down on right hand side. Bring proper gear. It could be a little wet and cold out. But so will the tough mudder run. 1st 5 rounds for time of: 45lb Overhead Walking Lunges, 20steps 20...

EASTER WOD: A.M.E.A.P IN 20 MIN (AS MANY EGGS AS POSSIBLE IN 20 MIN) – POST NUMBER OF EGGS TO COMMENTS CLOSED TODAY…………. Walk 2 miles *You can wear a weight vest or you can load up a back pack with 40-60 lbs. *Remember to walk, not...

ATTENTION MEMBERS…. WE WILL BE CLOSED TOMORROW, SUNDAY APRIL24TH.  HAPPY EASTER!! GAMES WORKOUT Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10′ target) WOMEN:  Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs / 45kg) 10 Toes to bar 15 Wall balls (14lbs to 9′ target) Please remember that today we will be...

Wod 1 Squat clean thrusters  5-5-5-5-5 Wod 2 4 rounds for time of: Run 400 meters 45lb (plate) Overhead Stepups, 20″ Box, 20reps COMP TEAM:...

Tomorrow mornings trail run has been rescheduled for Monday morning. Same time, same place. Sorry for the last minute change of plans. Wod 1 Close Grip Bench 10-10-10-10-10 Ring Dips Max Reps X5 Wod 2. Sledgehammer tire swings (1st) and ball slam (2nd) tabata. 8 rds each exercise, 20 seconds on 10 seconds off.  Rest 1 min betwen exercises.    On the Ball slams you will alternate left and right sides.  Do not slam ball in the front.  Go side to...

Wod 1 3 rounds for time of: 30″ Box Jump, 30reps 225/135lb Deadlift, 20reps Pullups, 10 reps Wod 2 Mobility work. Work on lower body stretching. COMP TEAM: rest, mob...

ATTENTION ON-RAMP PARTICIPANTS!!!  DUE TO THE HOLIDAY ON MONDAY THE ON-RAMP CLASS WILL BE MOVED TO TUESDAY AT THE SAME TIME.  SORRY FOR ANY INCONVENIENCE.  THE GYM WILL STILL BE OPEN DURING REGULAR BUSINESS HOURS FOR ALL OTHER MEMBERS. Starting today, we are changing up the programming. We are going to suspend the 5-3-1 strength program until the end of the summer. Instead we are going to start some endurance type training as well as some other...

ATTENTION ON-RAMP PARTICIPANTS!!!  DUE TO THE HOLIDAY ON MONDAY THE ON-RAMP CLASS WILL BE MOVED TO TUESDAY AT THE SAME TIME.  SORRY FOR ANY INCONVENIENCE.  THE GYM WILL STILL BE OPEN DURING REGULAR BUSINESS HOURS FOR ALL OTHER MEMBERS. Rest Day/Makeup Day/Skill Development Comp Team 2 rounds, NOT for time of: 1 Power Snatch (115, 80) 2 OHS (115, 80) 3 Muscle Ups 4 Handstand Push ups 5 C2B Pull ups 6 Box Jumps, 24″ 7 KBS (70, 53) rest 3 minutes...

Please remember that today we will be hosting the Crossfit Games Open WOD #4.  The gym will be open for the daily WOD,  however at 11am we will be changing over to the Games WOD.  You still are welcome to come to the gym but your workout will be the CF games WOD.  Goodluck… WOD “Eva” 5 Rounds for time of: Run 800meters 2 Pood Kettlebell Swings, 30reps Pullups,...

Contest WOD CROSSFIT TOTAL 1REP MAX SHOULDER PRESS 1 REP MAX DEAD-LIFT 1 REP MAX SQUAT YOU WILL HAVE UNLIMITED WARMUPS.  YOU WILL THEN HAVE 3 ATTEMPTS AT YOUR 1 REP MAX FOR THE LIFT. TOTAL AMOUNT OF WEIGHT LIFTED FOR ALL 3 LIFTS IS YOUR SCORE FOR THE...