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

Rest Day/Make up Day/Skill Development COMPETITION TEAM: 3 Rounds Suicides 15 GHD 4 Rounds 10 WallBall burpees into a medball clean into a wall ball (30/20lb) Down and Back on the monkey bars Prowler Push down and back 260/170lbs (Prowler =80lbs) ENDURANCE TEAM: Meet at gym 8am 6 Mile...

ATTENTION MEMBERS: We are adding a new class to our schedule. Every Sunday at 1pm we will be holding an ON-RAMP Make-up class. This class is for any new member currently enrolled in the on-ramp program. If you missed an on-ramp class during the week you will be able to make-up the missed class on Sunday at 1pm ONLY. We will no longer be holding make-up classes throughout the whole day on Sunday. CONTEST WOD “Christine” 3 Rounds for time of: Row...

AS THE WINTER WEATHER FINALLY FALLS UPON US WE ARE REMINDING ALL OUR MEMBERS TO PLEASE BRING THEIR WORKOUT SHOES AND WEAR OTHER SHOES TO THE GYM. THIS WAY WE CAN PREVENT SNOW AND MUD FROM BEING TRACKED INTO THE NEW GYM. THIS IS VERY IMPORTANT ESPECIALLY WITH OUR NEW GRASS. THANK YOU. WOD 1st Squat 3-3-3(or more) 2nd Front Squat 10-20-10 Wide Legged Squat 10-20-10 COMPETITION TEAM: 5 Rounds 250M Row 1 Min Rest 4 Rounds 5 Back Squat...

WOD 1st Bench Press 3-3-3(or more) 2nd Complete 1 Pullup and 1 Pushup the first min, 2 Pullups and 2 Pushups the second min, 3 Pullups and 3 Pushups the third min, …etc. Continue until you can not complete the reps within the given min. Break up the reps of the two exercises as you wish. Continue with one exercise if you fail with the other. For example, if you get 8 Pullups and 10 Pushups in the 10th min, continue with the pushups until you fail. ...

Team WOD In Teams of 2: 150 Thrusters, 95/65lb ***Reps above the team total. Both athletes must complete 5 Burpees at the top of every minute. Athletes will rotate every other min with the thrusters. Thrusters may not be started until both athletes have completed their burpees. COMPETITION TEAM: Complete Team WOD at...

WOD 1st Deadlift 3-3-3(or more) 2nd 3 Rounds for time of: 40 Double Unders 30 Power Cleans, 95lb 20 Pullups 10 Kettlebell Swings, 1.5Pood COMPETITION TEAM: 10 GHD 10 Plate Situps 5 HSPU Snatch 5-5-5 Then 100 Toes to Bar ENDURANCE TEAM: 5K RUN at 5:15am Dress warm and bring a weighted vest if you have...

CrossFit CenterMass has teamed up with Worcester Martial Arts Academy. As most of you know we have a new neighbor at our new location. You have most likely peeked through the door and saw a room full of mats with heavy bags hanging from the ceiling. Worcester Martial Arts Academy is anything but a Judo school. They offer classes in Judo, MMA, Womens Striking, Ju-Jitsu, Grappling, Aikido, and Boxing. They offer both adult and children’s...

Rest Day/Make Up Day/Skill Development REMINDER TODAY IS THE FIRST OF OUR STRONGMAN LIFTING SERIES WITH BRAD ANDERSEN.  THE SEMINAR STARTS AT 11AM AND IS OPEN TO ANYONE.  $10 CASH AT THE DOOR. ...

WOD “Nuts” For time: 10 HSPUs 250lb Deadlift, 15reps 25 Box Jumps, 30” 50 Pullups 100 Wall Ball Shots, 20lb 200 Double Unders 400 meter Run with 45lb Plate COMPETITION TEAM: MEETING / WOD TODAY AT 8AM ...

CFCM would like to show our support to one of our members who is opening his own business. Jorge Sierra is opening a Salon & Barbershop appropriately named “Sierra’s” at 507 Main St. He is having a Grand Opening at 6:30PM tonight and is serving wine and hors d’oeuvres. He would like to welcome the CFCM community to come down and check out his new place. We hope to see everyone there and we wish him the best of luck!! ...

NO PARKING!!!! WE HAVE RECENTLY HAD A LOT OF COMPLAINTS ABOUT PARKING FROM THE OTHER BUSINESSES AND WE HAVE NOW BEEN CONTACTED BY THE LANDLORD. UNTIL FURTHER NOTICE EVERYONE FROM CFCM, WORCESTER JUDO, AND KELLEY’S BOOTCAMP WILL BE REQUIRED TO PARK IN THE CFCM PARKING LOT OR ON THE STREET. THERE WILL NO LONGER BE ANY PARKING AVAILABLE IN THE PARKING SPOTS AROUND THE BUILDING. WE APOLOGIZE FOR ANY INCONVENIENCE. PLEASE SEE THE MAP BELOW FOR THE...

Team WOD In Teams of 2: “Team Fight Gone Bad” 4 Rounds for time of: 40 Wall Balls, 20lb 40 SDHPs, 75lb 40 Box Jumps, 20” 40 Push Press, 75lb 40 Calorie Row 1min...

ATTENTION MEMBERS: Please remember that today is a work day and you need to park in our parking lot that is located on the opposite side of Shrewsbury St. (Large Lot at the corner of Larala & Wilson St) or curbside ON Shrewsbury St. Please do not park in the parking lots located around the building. Thank You. WOD 1st Deadlift 5-5-5(or more) 2nd 10 rounds for time of: 225lb Deadlift, 5reps Double unders, 20reps COMPETITION TEAM REMINDER: There...

THE DAY HAS ARRIVED!!! We are now open at 333 Shrewsbury St.  Today we will be giving an orientation to all the members.  For parking find a spot around the building wherever you can.  Since its a holiday no one else will be parking there.  During your orientation the trainer will cover where you can and cannot park in the future.  Our door is located to the left of the buildings main entrance.  Just walk down the sidewalk on the left side of the...