WOD 1st Back Squat 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd AMRAP in 20min of: Run 400meters Rest...

WOD 1st Bench Press 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd 5 Rounds for max reps of: BW Bench Press ¾ BW Barbell Row Rest 1min between exercises and 3min between...

Team WOD In Teams of 2: For time: 10-9-8-7-6-5-4-3-2-1 95lb Thruster 30” Box Jumps Pullups Knees to Elbows 200meter Sprint Reps are shown as individual totals, NOT team totals. Athletes may work at the same time. Each athlete must complete all their own reps. Both Athletes can not work on the same exercise at a time (including the sprint). All Reps must be completed for each exercise once started. Exercises may be completed in any order. ...

WOD 1st Deadlift 5-3-1(or more) Set 1: 40% Set 2: 50% Set 3: 60% 2nd AMRAP in 20min of: Run 400meters 225# Deadlift,...

WOD 1st: Shoulder Press 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. Use as...

Rest Day/Makeup Day/Skill...

Anyone interested in helping out at the new gym and doing some digging and such we are meeting at the new gym at 7pm… If you need directions let me know!!! Contest WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double...

ATTENTION!!  THE GYM WILL BE CLOSED SUNDAY DUE TO THE PALEO CHALLENGE. WE ARE SORRY FOR ANY INCONVENIENCE WOD 1st Back Squat 5-3-1(or more) Set 1: 75% Set 2: 85% Set 3: 95% 2nd “Elizabeth” For time: 135# Squat Clean Ring Dips CONSTRUCTION HAS BEGUN!!!!! Here are a few photos of the new spot.  Nate and his dad have been working hard the past week to get the walls up.  Construction is expected to go quickly.  We will update everyone...

WOD 1st Bench Press 5-3-1(or more) Set 1: 75% Set 2: 85% Set 3: 95% 2nd Close Grip Bench 10-10-10-10-10 Bent Over Barbell Row 10-10-10-10-10 please check the  info under the running/endurance...

TEAM WOD In Teams of 2: For time: Deadlift 225#, 30reps 100 Pullups Deadlift 225#, 40reps 200 Double Unders Deadlift 225#, 30reps 100 Kettlebell Swings, 1.5Pood Only one athlete can work at a time. Reps are shown as Team Totals. PALEO CHALLENGE STARTS SUNDAY!!! START DATE: September 25th 2011 9AM Nutrition Course Begins 10:30 AM Body Fat Testing 11 AM Performance Tests FINISH DATE: December 4th 2011 Winners announced at Holiday Party COST:...

WOD 1st Deadlift 5-3-1(or more) Set 1: 75% Set 2: 85% Set 3: 95% 2nd 3 Rounds for time of: 155# Power Clean, 10 Reps 30” Box Jump, 10 Reps 50 Double Unders “GORUCK CHALLENGE” Last Friday night a group from CrossFit CenterMass met in Boston to embark on a challenge that would test them not only physically but mentally as well.  For some of these participants it could be the toughest thing they have ever faced in their entire life.  The...

WOD 1st Shoulder Press 5-3-1(or more) Set 1:  75% Set 2: 85% Set 3: 95% 2nd For time: 200 Kettlebell Snatches, 1.5Pood “Puppy Box...

Rest Day/Make up Day/Skill...

WE ARE SORRY FOR THE INCONVENIENCE BUT THERE WILL BE NO CF KIDS CLASS TODAY Contest WOD “Grace” For time: 135# Clean and Jerk,...

WOD 1st Back Squat 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd 7 Rounds for time of: 185# Front Squat, 3 Reps 7 L-Pullups ATHLETE PROFILE We would like to recognize one of our members who has been an outstanding example of what it means to be a CrossFitter.  Jorge Sierra has been a member of CrossFit  CenterMass since April of this year.  If you have seen him in the gym I am sure you have noticed him.  Not because he is the one in a wheel...