HERO WOD “BRADLEY” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe,...

WOD AMRAP in 20min of: 5 Thrusters, 115lb 10 Knees to Elbows 15 Double Unders ...

ATTENTION ENDURANCE ATHLETES: This Saturday we will be holding an Endurance Team meeting at 8am. This meeting will go over running technique, running tips, and we will be giving out our Worcester Half Marathon Training Plan. We will also be discussing the Marine Marathon and other upcoming races. This is a great chance to get involved with our Endurance Team. The runs will be tailored to beginners so all new members are welcome to join us. The...

TEAM WOD In Teams of 2: For time: 100 Box jump, 24/20 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1.5/1  pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45/35 pounds 100 Back extensions 100 Wall ball shots, 20/16 pound ball 100 Burpees 100 Double unders Only One athlete may work at a time. POST YOUR BEST CAPTION TO THE...

LAST CHANCE!! SIGN-UP NOW!! CFCM IS HOSTING THE CF STRIKING CERTIFICATION APRIL 14TH-15TH. TO REGISTER OR FOR MORE INFORMATION CLICK HERE: http://www.regonline.com/Register/Checkin.aspx?EventID=1058266 . JUMP ROPE UPDATE: We spoke with the company and the Jump ropes were shipped today and should arrive within a couple days. WOD 1st Deadlift 3-3-3-3-3 2nd Skill Work-Handstand Pushups 3rd 5 Rounds for time of: Row 300meters 20 Pullups 20 30” Box...

CFCM WOULD LIKE TO THANK EVERYONE WHO COMPETED IN THE CROSSFIT OPEN. WE WOULD ESPECIALLY LIKE TO THANK THOSE ATHLETES WHO CONTRIBUTED TO OUR TEAMS SCORE. WE PLACED 34TH. THOUGH IT IS NOT ENOUGH TO MAKE THE REGIONAL COMPETITION WE ARE VERY PROUD OF EVERYONE’S HARD WORK. WE WOULD LIKE TO GIVE A SPECIAL CONGRATULATIONS TO ONE OF OUR TRAINERS ANGELA KAMENDULIS WHO QUALIFIED INDIVIDUALLY FOR THE REGIONAL COMPETITION. GREAT JOB ANGELA!!! WE HOPE...

SUNDAY FUNDAY 9AM-10AM: On-Ramp Make-Up 10AM-11AM: Sunday Funday WOD 11AM-1PM: Open Gym 1PM-2PM: CF KIDS Sunday Funday WOD 30 Burpees 30 Double Unders 30 Dumbell Hang Squat Cleans 30 K2E 30 WallBalls 30 Pullups 3 Rope Climbs Team Paleo Challenge Week #4 AMRAP 15 minutes of: Unassisted Pullups Strict Pushups Wall Ball Situps 20/16 Air Squats Rope Climbs Kb Swings 1.5/1 Tire Flips Prowler Pushes with pair of 45s/25s Double Unders Knees to Elbows Ring...

WOD 1st Ground to Overhead-10min time limit 2nd “135lb of Death” 5 Rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks ...

CROSSFIT OPEN 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar...

WOD For time: 21-18-15-12-9 400 meter Run Kettlebell swings, 1.5pood 20 lb Wall Ball Situps 24″ Box Jumps only run the 400 meters once at the beginning of each rep sequence ENDURANCE TEAM: Be ready to leave the gym at 5:15! Run: 3 x 1mile Rest 3 minutes between...

TEAM WOD In Teams of 2: Deadlift 225lb/135lb, 25reps each 100 Pullups Deadlift 225lb/135lb, 25reps each ***Only one athlete may work at a time. Athletes must complete their full 25Deadlifts before beginning their pullups. On Saturday, March 24, 2012 Nate Reando, along with several members of the Worcester Police Gang Unit, will be inducted into the Boys and Girls Club Hall of Fame.  This is the highest honor that the Boys and Girls Club awards. ...

WOD 1st Front Squat 2-2-2-2-2 2nd Skill Work-Double Unders 3rd 4 Rounds for max reps of: Bear Crawls, 1min 20lb Wall Balls, 1min Hack Squats, 1min Pushups, 1min Rest, 1min ENDURANCE WOD 8 X 400M RU,  1 MIN REST BETWEEN...

WOD 1st Push Jerk 1RM 2nd For time: Row 1000meters 20 Push Press, 135lb Row 750meters 15 Push Press, 135lb Row 500meters 10 Push Press, 135lb Row 250meters 5 Push Press, 135lb ...

SUNDAY FUNDAY 9AM-10AM: ON-RAMP MAKE-UP CLASS 10AM-11AM: SUNDAY FUNDAY WOD 11AM-1PM: OPEN GYM / SKILL DEVELOPMENT / CF GAMES OPEN WOD 1PM-2PM: CF KIDS PLEASE EXCUSE OUR APPEARANCE: You will notice when you walk into the gym that the center lifting platform has been pulled up. We are in the process of leveling the floor. We are trying to have the floor done as soon as possible and we apologize for the inconvenience. SUNDAY FUNDAY WOD Strong Man WOD to be...

JUMP-N-ROPE SEMINAR Having trouble getting a double under?? Want to become more efficient with the jump rope??  CrossFit CenterMass is hosting a jump rope seminar on April 28th. The seminar is taught by Molly Metz, a 5-Time World Jump Rope champion. For more details and to register for the seminar go to: http://www.regonline.com/Register/Checkin.aspx?EventID=1079823 CFCM members will receive a discount.  The discount code will be written on the white...