Complete the following: Final WOD at the Northeast Qualifiers 10-9-8-7-6-5-4-3-2-1 155lb(105lb) Power Clean Pull-ups 1.5(1) Pood Kettlebell Swings  Tim and I went to the CrossFit Nutrition Certification today at CrossFit Boston.  We have lots of new info on nutrition.  Remember nutrition is the foundation of any fitness program.  If you really want to fast track your results, then proper nutrition is where you need to start.  If you are interested...

Rest Day/Make-up Day/Skill...

“Annie” For time: 50-40-30-20-10 Double Unders Abmat Sit-ups Everyone did a great job with “Lynne” today, we had some really high scores.  Deanne and Steph congratulations on yet another workout with unassisted pullups.  You guys are kicking ass with those pullups.  For those of you thinking you will never get off the bands, it is possible.  You just have to keep at it...

“Lynne” Five rounds of: Bench Press body weight, max reps Pull-ups, max reps There will a one minute time limit on the rest period between exercises and a three minute time limit on the rest period between rounds.  All members who compete you must weigh in shoeless prior to begining the workout.  Your weight will be rounded down (ex. 180lb to 184lb=180lbs, 185lbs to 189lbs=185lbs).  The top five high scores for male and female will be...

***Lynne Contest Tomorrow*** Warmup  As needed Workout For Time: Run 5K Practice One or more of the following lifts: Squat Clean Power Clean Overhead Squat Push Jerk Power Snatch CrossFit CenterMass wants to congratulate Luis Felix (above), of Team Rockstar, and all the other fighters that competed at Wartown Beatdown II at the Palladium on June 5th.  We also want to thank all our members that came out and supported the...

“Fight Gone Bad” Three rounds of: Wall Ball, 20lb Ball (Reps) Sumo-Deadlift High Pull, 75lbs (Reps) Box Jump, 20″Box (Reps) Push Press, 75lbs (Reps) Calorie Row (Calories) In this workout you move from each of the five stations after a minute.  The clock does not stop or reset between exercises.  This is a five minute round which a one minute break is allowed before repeating.  On the call of “rotate”, the athletes must...

Complete the following: Back Squat 5-5-5-5-5 Then… 21-15-9 Calorie Row 1.5 Pood Kettlebell Swings Pull-ups Warmup and Practice as you see fit...

Warmup 3 Rounds of: 15 Burpees Samson Stretch Workout 3 Rounds for time of: Deadlift 275lb(185lb), 10reps 50 Double Unders Practice 10 Overhead squats, 45lb Above is McD and Jeanne on the left in black shirts.  You guys did a hell of a job at CrossFit and we were honored to have you as members.  Good Luck to both you and keep in...

Rest Day/Make up Day/Skill Development Happy Birthday Ronald!  Also Happy aniversary!  5 years down 27 more, but who is...

Today’s WOD is from the Albany Qualifier: AMRAP in 12 minutes of: 135lb /105lb Thruster, 5reps 10 Burpees If you want more after the AMRAP…Row 2K for time.  I think if we could name this workout it would be called the...

Complete the following: 5 rounds for time of: Run 400meters Rest 2 minutes  GaryD congratulations on the muscle-up.  Sorry I missed the cake. Some members were asking about strength programs in addition to the WODs.  Here is a great article from CrossFit entitled “Strength Bias”...

“Nasty Girls” 3 Rounds for time or: 50 Squats 7 Muscle-ups 135lb Hang Power Clean, 10reps If you can not do muscle ups complete the following: 3 rounds for time of: 50 Squats 20 Pull-ups 20 Ring Dips 135lb Hang Power Clean, 10reps If you can not do muscle-ups then guess what…. Practice Muscle-ups This will be hard after today’s WOD so just work on the form of the muscle-ups. I was glad to see a lot of you guys attempting and...

Warmup 3 rounds of: 10 Ring Dips 10 Squats 10 Box Jumps Samson Stretch   Workout For time: 30 Hand Stand Push-ups 40 Pull-ups 50 1.5 Pood Kettlebell Swings 60 Sit-ups 70 Burpees Practice 2 L-sit Holds on Rings ***NEW SUMMER HOURS WILL BE AS FOLLOWS: SAT 9AM TO 1PM AND SUN 10AM TO...

Warmup Row 1k Workout Front Squat 10-10-10-10-10 At the end of your last set complete 1 round of max rep Wall Ball Shots in 1 minute. Practice Jumping rope-gain speed and control with your single unders.  This will better prepare you for double unders.  You do not need to rotate your entire arm to spin the rope. If currently do double unders in singles, work on triples. If you currently have a good double under, make it...

 Complete the following: Power Clean + Jerk 3-3-3-3 Then… AMRAP in 12 minutes of: Press 115lb (95lb), 5reps 1.5 (1) Pood Kettlebell Swings, 7reps Push-ups, 9reps We have some great competition going on at the gym.  Two of our female members have ditched the bands and gone onto unassisted pull-ups.  Rachel completed “Murph” yesterday with 50 of her pull-ups done unassisted.  Shortly after, we had Steph Conway, in the heat of...