While we are busy getting the brand new CFCM ready for Mondays Grand Opening,  we’d like to remind you of an upcoming CFCM event. CROSSFIT CENTERMASS’ STRONGMAN TRAINING SERIES.   This is the 1st of 3 STRONGMAN SEMINARS , hosted by BRAD ANDERSEN.   This is sure to be a great time.  The schedule and events covered are listed below.  This is open to everyone, not just our members.  Hope to see you there. ...

TODAY WE SAY GOODBYE TO THE OLD GYM. THE ONLY PROPER WAY TO DO THAT IS TO PARTICIPATE IN ONE OF THE MOST CLASSIC CROSSFIT WODS —FRAN!! WE WILL BE CLOSED FOR THE REMAINDER OF THE WEEK AND WILL REOPEN IN OUR NEW SPOT ON JAN 2ND. WE WILL CONTINUE TO POST UPDATES ON THE WEBSITE EACH DAY. WE KNOW SOME PEOPLE HAVE QUESTIONS ABOUT WHERE TO PARK AND WHERE TO ENTER THE NEW GYM WHICH WE WILL POST IN THE UPCOMING DAYS. WE THANK ALL OF OUR MEMBERS WHO HAVE...

FILTHY FIFTY For time: 50 Box Jumps, 24” 50 Jumping Pullups 50 Kettlebell Swings, 1Pood Walking Lunge, 50 Steps 50 Knees to Elbows 50 Push Presses 50 Back Ext 50 Wall Ball Shots, 20lb 50 Burpees 50 Double Unders COMPETITION TEAM: 10 Broad Jumps 10 KBS 2/1.5 Snatch – heavy single Clean & jerk – heavy single Back squat – 90% x 1 x...

WOD 5 Rounds For Time 5 Thrusters 135/95lb 15 Knees to Elbows 200M Farmers Walk with 2Pood KB COMPETITION TEAM 3 Rounds 10 GHD 10 Barbell Goodmornings 10 Dumbell Presses Power Snatch – 75% x 2 x 10 Jerk – 75% x 2 x 10 Snatch Pull – 95% x 3 x 3 For 5 min: no rest: 10 1-arm KB Swings/arm 10...

MERRY CHRISTMAS WE ARE CLOSED TODAY AND WILL REOPEN FOR CLASS ON MONDAY MORNING.  JUST A REMINDER THAT MONDAY TUESDAY AND WEDNESDAY ARE THE LAST THREE DAYS TO WORKOUT IN THE OLD GYM. ...

REST DAY / SKILL DEVELOPMENT / MAKEUP DAY COMPETITION TEAM: “12 DAYS OF CHRISTMAS” CF KIDS WILL BE AT 1PM AGES 10-14 Cara “Resting” or applying for a job at Pat Frizelle’s Co....

CROSSFIT CENTERMASS WOULD LIKE TO SAY THANK YOU TO EVERYONE WHO CAME OUT TO THE HOLIDAY PARTY ON SATURDAY NIGHT.  WE HAD A GREAT TIME AND AS USUAL WHAT HAPPENS AT THE PARTY STAYS AT THE PARTY.  IF YOU WERE UNABLE TO ATTEND WE WOULD LIKE TO RECOGNIZE SOME OF OUR MEMBERS WHO WERE AWARDED FOR THEIR HARD WORK.  FIRST THE WINNER OF THE WENDLER 5-3-1 CONTEST WAS CRAIG BOULAY WHO HAD A WHOPPING TOTAL OF 315LB INCREASE FOR ALL HIS LIFTS.  OUR PALEO CHALLENGE...

REMINDER THAT THE NEXT ON-RAMP WILL START ON TUESDAY AND NOT TODAY. HAPPY HALLOWEEN!! WOD 1st Shoulder Press: 5-5-5 Set 1: 65% Set 2: 75% Set 3: 85% 2nd 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5/1 pood Right-arm Kettlebell snatch, 1.5/1 pood Pull-ups COMPETITION TEAM Snatch – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 Front squat – heavy single; 90% x 1 x 2 4...

ATTENTION MEMBERS WE ARE CLOSED TODAY DUE TO THE WEATHER. CF KIDS WILL BE RESCHEDULED AT A LATER DATE. ATTENTION NEW ON-RAMP MEMBERS.  THE NEXT ON RAMP WILL START TUESDAY NOV 1ST NOT ON MONDAY. WE APOLOGIZE FOR ANY...

Contest WOD “Cindy” AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air Squats COMPETITION TEAM: Hang snatch (below knee) – 75% x 2 x 5 Hang clean (below knee) – 75% x 2 x 5 Heaving snatch balance – 4 x 3 For Time: 13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees KB Swings 2/1.5 PALEO CHALLENGE UPDATE We are at the halfway point. Please complete your performance tests (Grace, Pullups, Run) sometime this week and give your scores to a trainer. ...

WOD 1st Squat 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd For time: Row 1000meters Run 1/4mile-Adams St-Granby loop Row 750meters Run 1/2mile-Adams St-Liscomb loop Row 500meters Run 1mile-Adams St-UHaul loop “PROPER SQUAT FORM” COMPETITION TEAM: Clean & Jerk – 5 x 3 (~70-80%) Clean pull – 4 x 4 Front squat – 4 x 2 Feel out weights for each exercise that are challenging but not max...

WOD “Tabata CenterMass” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are calorie row, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are wall ball. There is no rest between exercises. Post total reps from all 32 intervals to comments. Congratulations to Angela and Fran (middle of photo) who each took first place in the...

ATTENTION MEMBERS!! EFFECTIVE NOVEMBER 1ST WE WILL BE CHANGING OUR CLASS TIMES FOR THE MORNING AND NIGHT CLASSES DURING THE WEEK.  MONDAY THROUGH FRIDAY THE MORNING AND NIGHT CLASSES WILL START ON THE 15MIN INSTEAD OF THE HOUR.  THE AFTERNOON CLASSES AND THE WEEKEND CLASSES WILL REMAIN ON THE HOUR.  WE ARE SORRY IF THIS INCONVENIENCES ANYONE. IF YOU HAVE ANY QUESTIONS PLEASE SEE OUR ONLINE SCHEDULE. IF YOU HAVE ANY PROBLEMS WITH THE NEW SCHEDULE...

Team WOD In Teams of 2: Wall Ball Toss Situps, 50reps 4 Rounds of: Deadlift, 15 Power Cleans, 12 Front Squat, 9 Wall Ball Toss Situps, 50reps Both athletes will be working at the same time. For the Wall Ball Toss Situp, Athletes will be in situp position facing eachother. Athlete 1 will reach back with the wall ball, touch the ground behind their head, situp, and toss the wall ball to their partner. Athlete 2 will then catch the wall ball, touch the...

WOD 1st Deadlift 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd For Time: 21-18-15-12-9-6-3 115lb Push Press Ring Dip 24”Box Jump 200meter sprint “Pretty in Pink” COMPETITION TEAM 3 Rounds 10 Burpees 200M Sprint Power Snatch + Snatch 65% (of snatch) x 1+1 x 2 70% (of snatch) x 1+1 x 2 75% (of snatch) x 1+1 x 2 Power Clean + Power Jerk 75% x 5 Sets 3 Sets No Rest: 400M row 10 Push Press behind the neck 115/85lb Attention competition team...