WOD

1st:  Squat – 1 Rep Max

2nd: For time: Run 5K

GORUCK GAMES

Sunday September 4th at 10:00 am at CrossFit CenterMass.

This will be a 1.5 – 2.0 hour event that will try to incorporate aspects of the GORUCK Challenge (as we understand them). Structure will vary slightly depending on how many people we get to show up so please let us know in advance if you plan on joining. Picture doing 4 team WODs in a row. EVERYONE is welcome! If you can, please bring a backpack or your ruck complete with bricks and camelback. You can always substitute weights for the bricks. You’re probably going to want something you can eat on the run as well.

Steph will be posting a sign-up sheet at the gym or you can simply respond to this post in the comments. Please contact Scott Boulay or Stephanie Conway for more information. We hope to see a lot of you there.

WOD

1st:
Shoulder Press  –  1 Rep Max

2nd:
5 rounds for time of:
115lb Back Squat, 20 Reps
115lb Press(any), 20 Reps

As many of you know four trainers from CFCM went down to compete in the CT SWAT Challenge.  This was the first  year the WPD SWAT Team participated in this event.  They represented the WPD and CFCM very well.  Everyone gave their all and they stood out in the PT portion of the competition.  We would like to thank the West Hartford PD and LT Jeremy Clark (Owner of CrossFit Thin Blue Line) for allowing us the opportunity to compete in this event.  The competition was very well run and we were well received by the other teams.  We will definitely be back next year!!!

WENDLER 5-3-1

Next week starts our Wendler 5-3-1 strength program.  To start this program properly everyone must first know what their 1 rep max is for each of the four lifts (Back Squat, Shoulder Press, Deadlift, Bench Press).  There will be more info to come on this program before the end of the week.  Just know that you will need to find your one rep max and have the trainer record your weights for each lift.

LABOR DAY

We will be closed on Labor Day September 5th.  The first day of the on-ramp will be held on Tuesday Sept 6th.

CLOSED TODAY!!

CFCM WILL BE CLOSED TODAY DUE TO HURRICANE IRENE.  FOR THE SAFETY OF OUR MEMBERS AND STAFF WE ARE CANCELLING ALL CLASSES TODAY.  THE DEADLIFT CLASS AND CROSSFIT KIDS CLASS WILL BE RESCHEDULED FOR NEXT SUNDAY.

Contest WOD
“McCluskey”
3 Rounds for time of:
9 Muscle ups
15 Burpee Pullups
21 Pullups
Run 800 meters

WOD
1^st
Squat 5-3-1(or more)

2^nd
Squat Clean 5-5-5-5-5
Over head Squat 5-5-5-5-5

WOD
1^st
Bench Press 5-3-1(or more)

2^nd
“JT”
For time:
21-15-9
Handstand Pushups
Pushups
Ring Dips

Team WOD
In Teams of 2:
Row 1000 meters
100 Thrusters, 75lb
Row 1000 meters
100 Sumo Deadlift High Pulls, 75lb
Row 1000 meters
100 Pullups
Row 1000 meters
100 Burpees

Only one athlete may work at a time.  Athletes will alternate the rowing portion so each athlete will row 2000meters total.

Today four trainers from CrossFit CenterMass, Nate Reando, Tim Segur, Michael Spalatro, and Paul Cyr are headed down to West Hartford to participate in the CT SWAT Challenge.  This is the second largest SWAT competition in the country.  This competition will involve lots of shooting and CrossFit style physical tests.  These guys have been training hard for this and we wish them the best of luck.

WOD
1^st
Deadlift 5-3-1(or more)

2^nd
8 Rounds for time of:
Run 400 meters
Rest 30sec

Last Thursday night Ethan Reando, son of CrossFit CenterMass owner and trainer Nathan Reando, competed in the Gang Unit “Fights Under the Lights” in East Park on Shrewsbury St.  This is a great event where kids who have been boxing with the Gang Unit at the Boys and Girls Club get the chance to practice their boxing skills.  All the fights are exhibition and everyone is a winner.  In the above photo Ethan is seen with his opponent.  The event also attracted several celebrities.  In the below picture Ethan and Nate are pictured with UFC Fighter Gabriel Gonzaga.  Congratulations to Ethan on all his hard work in the ring.

WOD
1^st
Shoulder Press 5-3-1(or more)

2^nd
5 rounds for time of:
15 Med Ball Cleans, 20lb
15 Wall Balls, 20lb

Rest Day/Make up Day/Skill Development

Contest WOD
“Abbate”
Run 1 mile
155lb Clean and Jerk, 21reps
Run 800 meters
155lb Clean and Jerk, 21reps
Run 1 mile

WOD
1^st
Squat 3-3-3(or more)

2^nd
5 rounds for time of:
10 Front Squats, 135lb
10 Burpees

WOD
1^st
Bench Press 3-3-3(or more)

2^nd
AMRAP in 15min of:
Row 200 meters
20 Ring Pushups

Team WOD
In Teams of 2:
For time:
200 meter Sprint X4 (each)
40-30-20-30-40
95lb Overhead Squat
Pullups
200 meter Sprint X4 (each)

Only one athlete may work at a time.  Reps are shown as Team totals.  Each athlete will complete 8 sprints in this workout.