WOD 1st Bench Press 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd 7 Rounds for time of: 135lb Close Grip Bench, 7 reps 135lb Bent over Row, 7 Reps Ring Dips, 7 Reps Pull Ups, 7 Reps CONGRATULATIONS TO SAM COVELLO OF THE NIGHT CLASS WHO HAS LOST 110LBS IN 6.5 MONTHS.  HE IS CURRENTLY IN THE PALEO CHALLENGE AND IS SEEING AMAZING RESULTS.  KEEP UP THE HARD WORK.  YOU ARE DOING...

Team WOD In Teams of 2: For time: 1.5 Pood KB Farmers Carry, 200meters(X4 relay) Row 6,000meters 1.5 Pood KB Farmers Carry, 200meters(X4 relay) Only one athlete will work at a time. Each athlete will complete a total of 4 farmers carries (2 the first time+2 the second time). Athletes may break up the row as needed. While one athlete is rowing the other may complete 45lb Plate situps. Each situp will deduct 1 sec off the total...

WOD 1st Deadlift 3-3-3(or more) Shoulder Press 3-3-3(or more) Set 1:  70% Set 2: 80% Set 3: 90% 2nd For time: 10-9-8-7-6-5-4-3-2-1 155lb Power Clean Chest to Bar Pullups 1.5 Pood Kettlebell Swings Rhonda is someone who is always smiling in the gym no matter what the workout is.  She has a great attitude and always has a good time.  Thanks for bringing your positive attitude into the gym everyday. BARBELLS FOR BOOBS UPDATE There is a sign up sheet...

ATTENTION MEMBERS.  WE ARE ONLY OPEN FROM 9-11AM FOR ONE WOD.  THE MONDAY ON-RAMP CLASS IS MOVED TO TUESDAY. WOD 10 Rounds for Time: 3 Unbroken Ground to Overhead 155/100lb*** 7 Push-ups 7 Burpees 7 Squats ***Hands must stay on bar for full three reps – touch and go on the deck – last rep may be dropped from...

ATTENTION MEMBERS.  JUST A REMINDER THAT MONDAY IS A HOLIDAY.  WE WILL BE OPEN FROM 9-11 ONLY. THE MONDAY ON-RAMP CLASS WILL BE MOVED TO TUESDAY. Rest Day/Make up Day/Skill Development TODAY SEVERAL MEMBERS OF CFCM WILL RUN THE BOSTON HALF MARATHON.  GOOD LUCK TO YOU ALL!!!  TIM SEGUR WILL BE RUNNING THE RACE IN A GAS MASK AND ASKS EVERYONE TO REMEMBER ALL THE MEMBERS OF THE MILITARY WHO HAVE SACRIFICED THEIR LIVES FOR OUR FREEDOM. ...

Contest WOD “Nate” AMRAP in 20min of: 2 Muscle-ups 4 Hand Stand Pushups 8 2 Pood Kettlebell...

WOD 1st Squat 5-5-5(or more) Set 1:  65% Set 2: 75% Set 3: 85% 2nd Front Squat 5-5-5 Overhead Squat 5-5-5 BARBELLS FOR BOOBS THROWDOWN October is breast cancer awareness month.   To raise money for a great cause CFCM is hosting their FINAL throwdown in the old gym. EVENTS WOD #1 TEAM GRACE 30 Clean and Jerk’s for time RXD      135/95 Advanced  115/85 Beginner    95/65 Each team member will perform 30 Reps.  The team score will...

WOD 1st Bench 5-5-5(or more) 2nd For time: Row 1000meters Body Weight Bench Press, 21 Reps Row 750meters Body Weight Bench Press, 15 Reps Row 500meters Body Weight Bench Press, 9...

Team WOD In Teams of 2: 100 Overhead Walking Lunges, 45/35lb 100 Pullups 100 Box Jumps, 20” 100 Double Unders 100 Pushups 100 Knees to Elbows 100 Wall Ball Situps 100 Hang Squat Cleans, 75lb/55lb 100 Wall Balls 10 Rope Climbs Only one althlete can work at a time.  Reps are shown as Team totals.  All reps must be completed before moving onto the next exercise. ...

WOD 1st Deadlift 5-5-5(or more) set 1: 65% set 2: 75% set 3: 85% 2nd For Time: 25-20-15-10 225# Stiff legged Deadlift 400meter Run CONGRATULATIONS TO THE NEW MEMBERS OF CFCM.  THEY HAVE JUST COMPLETED THE SEPTEMBER ON-RAMP PROGRAM.  GREAT JOB AND...

WOD 1st Shoulder Press 5-5-5(or more) set 1: 65% set 2: 75% set 3: 85% 2nd AMRAP in 10min of: 115# Push Press, 10Reps 10 Pullups BARBELLS FOR BOOBS THROWDOWN CrossFit CenterMass will be hosting their final throwdown in the “old” gym.  Since October is breast cancer awareness month we will be hosting the Barbells for Boobs fundraiser.  In addition to doing Grace we will also have a “Mystery WOD”  Don’t...

Rest Day/Make up Day/Skill...

COMPETITION TEAM REMINDER Just a reminder that there is a competition team meeting tomorrow at 9am.  This meeting is open to ALL skill levels.  This team is for ANYONE who is interested in competition down the road.  Whether you are looking to do a Throwdown or prepare for the CF Games….This team is for you!!! Contest WOD “Linda” 10-9-8-7-6-5-4-3-2-1 1.5X BW Deadlift 1X BW Bench Press ¾ BW Squat...