REMINDER WE WILL BE CLOSED THIS SATURDAY AND SUNDAY FOR THE CROSSFIT STRIKING SEMINAR. WE APOLOGIZE FOR ANY INCONVENIENCE TEAM WOD In Teams of 2: 20 Rounds of: 20 Deadlifts, 185lb 20 Plate Situps, 45lb 20 Double Unders MOBILITY WOD DAY 8 Test: Bottom of the squat, tension in the hips and hamstrings, Sott’s Press Mob: Alternate two minutes each side of the hip flexion/rotation , near end range leg extension in the video (lateral hammy is easier to say,...

REMINDER WE WILL BE CLOSED THIS SATURDAY AND SUNDAY FOR THE CROSSFIT STRIKING SEMINAR. WE APOLOGIZE FOR ANY INCONVENIENCE Lt’s Bday WOD 1st Weighted Pullups 5X5 2nd For time: 21-15-9 115lb Thrusters Pullups 400meter run MOBILITY WOD DAY 7 Test: Deadlift set up position, Active bottom position in the squat; Mob: Try and stick the head of your femur out your bottom. Re-test: Deadlift and Squat Positions- Did anything change? Which YOU would you rather...

WOD 1st Front Squat 5X1 2nd 7 Rounds for time of: Squat Cleans, 135lb, 7reps Ring Dips, 7reps MOBILITY WOD DAY...

CFCM IS CLOSED TODAY HAVE A HAPPY EASTER!! PALEO CHALLENGE WEEK 6 Week 5 winners 1st: French Toast Mafia 2nd: Primal Pursuit 3rd: Team Snatch Thrusters 4th: Team 4 Week 6 Cheat: 2oz of chocolate a day Week 6 Challenge: Break the world record for most burpees completed in one week. Paddy Doyle (UK) completed 21,409 burpees in one week in July 1999 at the Fairford Air Show, Gloucester Your challenge as a team is to break his record. The rules: 1. ...

REMINDER….WE ARE CLOSED ON SUNDAY. HAPPY EASTER WOD 1st 7 mins to find max number of UNBROKEN Double Unders Or 7 mins attempting to learn DU’s 2nd 7 mins to find max length Broad Jump 3rd For time: Row 2K ...

ATTENTION RUNNERS: Please wait to register for the Worcester Half Marathon. Apparently there are still some unpaid bills from last year and the city of Worcester has given the race director until April 13th to settle up or there will be no half marathon this year. So just hold off until the 13th to see what happens. WOD AMRAP in 15mins of: Back Squat, 225lb, 5reps 2 Pood Kettlebell Swings, 7reps MOBILITY WOD DAY...

WOD 1st Power Snatch 5X5 2nd For time: 21-15-9 Squat Snatch, 95lbs Pullups MOBILITY WOD DAY 4 ENDURANCE TEAM Be ready to go at 5:15 Run: 2 – 5 x 800m w/ 3 min...

JUMP ROPES ARE IN!!!!!! TEAM WOD In Teams of 2: 4 Rounds For time: 30 Wall Balls, 20lb Ball 30 Burpees 30 Wall Ball Toss Situps 400meter Run ***One athlete will work at a time. Reps are shown as team totals. One athlete must be holding the wall ball at all times. The wall ball may not touch the ground except during the wall ball toss reps where the wall ball will touch the ground behind the athletes head on each rep. MOBILITY DAY 3: “Welcome...

WOD: 1st Clean and Jerk 5X1 2nd 4 Rounds for time of: Run 400meters 15 Power Cleans, 115lb Row 250meters MOBILITY DAY 2: “Stay out of the Pain Cave” ENDURANCE TEAM: Be ready to go by 5:15am Run: 6-12 x 200m w/ 2 min rest...

APRIL SCHEDULE: 4/8 – Closed. Happy Easter 4/14 – Closed for CF Striking Seminar 4/15 – Closed for CF Striking Seminar No CF Kids 4/28 – Closed 10am-12pm only for Jump Rope Seminar 4/29 – Jay Lyons 5K Road Race ATTENTION MEMBERS: We will be starting to implement more mobility into our daily programming. To do this we want to give everyone some basic mobility info. Over the next couple weeks we will post a different...

SUNDAY SCHEDULE 9am-10am: On-Ramp Make Up class 10am-11am: Sunday Funday WOD 11am-1pm: Open Gym 1pm-2pm: CrossFit Kids SUNDAY FUNDAY WOD 5 Rounds For Time: 10 SDLHP 15 KB Swings 20 Double Unders 25 Box Jumps 30 Air Squats Pan seared tilapia with cucumber slaw. This fresh and crisp creole seasoned dish has a little spice, a mild tang, and takes less than 10 minutes to make! Both recipes are from Paleo Made Easy available at...