WOD In Teams of 2: For time: Row 1000 meters 100 Kettlebell Swings, 2 Pood Row 1000 meters 100 Box Jumps, 30” Row 1000 meters 100 Thrusters, 115lb Row 1000 meters 100 Burpee Pullups ***Only one athlete may work at a time. All reps are shown as team totals. REGISTRATION IS NOW OPEN!!! REGISTER TODAY FOR THE CROSSFIT GAMES!! GO TO GAMES.CROSSFIT.COM TO JOIN THE CROSSFIT CENTERMASS TEAM. WE WILL BE PARTICIPATING IN THE GAMES OPEN WODS...

WOD 1st Deadlift 5-3-1(or more) 2nd 3 Rounds for time of: 225lb Deadlift, 15 reps Pullups, 15reps 135lb Power Cleans, 15reps 135lb Floor Wipers, 15reps COMPETITION TEAM: Warmup 3 rounds 10 Ring Dips 10 K2E 10-8-5-3-1-3-5-8-10 Deadlift 205/145 Weighted pullups Push press 135/95 Go up 10 lbs as reps go down and drop 10 lbs as reps go up ENDURANCE TEAM: Be ready to row at 5:15am! Row: 2 x 500m with 1:00 rest between 2 x 1000 with 3:00 rest...

WOD 1st Press 5-3-1(or more) 2nd Push Press 5-5-5 Jerk...

REST DAY/ MAKE-UP DAY / SKILL DEVELOPMENT 9AM: On-Ramp Make Up Class 1PM: CF Kids COMPETITION TEAM: Warmup Turf Work 3 Rounds down and back Sprints High Knees Grape Vine Butt Kicks Comp WOD 4 Rounds 10 KB Snatch each arm 10 Med Ball Pushups (left-middle-right = 1) 10 KTE 10 Deadlift 225/155lb 10 Pullups 50 DU ENDURANCE TEAM: Group run leaving the gym at 7:30 10.5 Miles Run. Last long run before...

CONTEST WOD 1st Max Rep Pullups 2nd Max Rep Pushups WOD For time: 100 Burpee Pullups TODAY IS THE CHARLES RIVER CROSSFIT THROWDOWN.  LAST YEAR TWO OF OUR TRAINERS TOOK FIRST PLACE.  THIS YEAR MIKE SPALATRO AND ANGELA KAMENDULIS ARE HEADED BACK TO DEFEND THEIR TITLE.  WE ARE ASKING EVERYONE TO GO AND SHOW THEIR SUPPORT.  IF ANYONE IS INTERESTED IN GOING WE WILL BE MEETING AT THE GYM AT 7:45AM. COMPETITION TEAM THERE WILL BE NO WORKOUT.  PLEASE GO...

WOD 1st Squat 3-3-3(or more) 2nd 4 Rounds of: Prowler Push-down high, back low-, 1min Hang Squat Cleans, 75lb, 1min Box Jumps 20”, 1min Overhead Squats, 75lb, 1min Rest 1min COMPETITION TEAM: Warmup As Needed Game Day WOD #4 AMRAP 12: 60 Calorie Row 50 Hand Release Pushups 40 Games Style Box Jumps (24/20”) 30 KB Swings (1.5/1 pood) 20 Front Squats (185/135lb) 10 Muscle...

WOD 1st Bench 3-3-3(or more) 2nd For time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 2/1.5 Pood Ring Dips Knees to Elbows COMPETITION TEAM: Rest Day ENDURANCE TEAM: Be ready to row at 0515 2 Rounds: Row 250m, Rest 30 Sec Row 500m, Rest 60 Sec Row 750m Rest 3 Min between...

TEAM WOD In Teams of 2: For time: 100 Wall Balls, 20lb 100 Pullups 80 Wall Balls 80 Pullups 60 Wall Balls 60 Pullups 40 Wall Balls 40 Pullups 20 Wall Balls 20 Pullups COMPETITION TEAM: Complete Team...

WOD 1st Deadlift 3-3-3(or more) 2nd Stiff Legged Deadlift 10-10-10 Stones- Ground to Platform- 10-10-10 COMPETITION TEAM: Warmup 3 Rounds 25 Unbroken DU 3 Pistols each leg 21-15-9 Power Cleans 135/95 Ring Dips Calorie Row ENDURANCE TEAM: Warmup starts at 5am Leaving the gym at 5:15 Run: 5 x 6min intervals Rest 2 min between rounds Hold max distance possible on each...

WOD 1st Press 3-3-3(or more) 2nd 10 Rounds for time of: 3 Overhead Squats, 135lb 5 Press, 135lb 7 Burpees COMPETITION TEAM: Warmup 3 Rounds 5 Burpees 10 GHD Press 5-5-5 Karen – 150 Wall Ball...

GO PATRIOTS!!! 9AM – SUNDAY FUNDAY SUPERBOWL WOD RULES: Teams of 2 4 Quarters One team Starts on Offense, the other team starts on Defense Team with the Highest Total Wins!! Quarter 1: Defense performs 3 rounds of Cindy Offense Performs AMRAP of KB Swings 1.5/1 until all of the defenders have completed their 3 rounds Commercial Break: 1 minute to switch from offense to Defense and Record Team Total Reps and Repeat Quarter 2: Defense...

ON SUNDAY AT 1PM WE START OUR CF KIDS PROGRAM!! WE ARE VERY EXCITED ABOUT THIS AND LOOK FORWARD TO TRAINING THE FUTURE OF FITNESS. WE HAVE A LOT OF KIDS WHO HAVE SHOWN INTEREST AND NOW ITS TIME TO SIGN UP. PARENTS IF YOU ARE LOOKING TO TAKE YOUR CHILD’S FITNESS, NUTRITION, AND OVERALL HEALTH TO THE NEXT LEVEL THEN NOW IS YOUR CHANCE. FOR KIDS AGES 4-9 AND 10-14.  CLASSES WILL BE HELD EVERY SUNDAY AT 1PM AND THE COST IS $60 A MONTH FOR THE FIRST...

WOD 1st Squat 5-5-5(or more) 2nd For time: Row 2000 meters IF YOU HAVEN’T HEARD ABOUT IT YET CFCM HAS A BLOG.  THE AUTHOR IS OUR VERY OWN RYAN CARBONE.  RYAN COVERS SOME GREAT ISSUES THAT ARE CROSSFIT AND LIFE RELATED.  ONE OF RYAN’S ARTICLES WILL BE FEATURED IN AN UPCOMING CROSSFIT JOURNAL.  PLEASE TAKE A SECOND TO CHECK THIS OUT.  HE POSTS EVERY WEEKDAY.  AT THE VERY LEAST IT IS GUARANTEED TO MAKE YOU LAUGH.  YOU MIGHT ALSO LEARN...

WOD 1st Bench 5-5-5(or more) 2nd 4 rounds for time of: 50 Double Unders 15 Ring Dips 15 Ball Slams COMPETITION TEAM: Warn up 3 Rounds 10 GHD 10 GHD Situps 5 Burpees WOD: 5K Row ENDURANCE TEAM Run: 4 Adams St mile loops Reverse Direction each time Rest 1 Minute between runs Weight Vest...

FEBRUARY EVENTS: FEB 5th – Our second class in the strongman training series will be held on Sunday at 11am. This class will cover tire flips/axle bar/sandbag and keg carries. Cost is $10 cash at the door. FEB 11th – Charles River CrossFit 2nd Annual throwdown. Last year we came in first place and our champions Mike Spalatro and Angela Kamendulis will be returning to defend their title. We encourage everyone to attend and show your...