Rest Day/Make up Day/Skill Development

Sunday morning at 6am we will be meeting for a 10 mile run. All running abilities welcome. The route will be adjustable for all levels. Come run 2, 5 or the whole thilng. See you in the morning.

WOD
For time:
Run 800 Meters
30 Ground to Overhead, 135lb
Run 800 Meters

WOD
1^st
Squat 5-5-5

2^nd
21-15-9
Squat Clean, 135lb
Floor Wipers

“MEET THE TRAINERS”

ANGELA KAMENDULIS

Originally from Shrewsbury MA, she graduated from Shrewsbury High School in 2003. She received her cosmetology license in 2004 and has worked in a salon as a stylist for the past 7 years. Angela developed a passion for fitness in 2008, in 2009 started CrossFit training, and got her Level 1 Certification in 2010. She has competed in several competitions, The Beast of the East, CrossFit Games Regionals 2011, and a first place finish in a local team competition at Charles River CrossFit. With her new understanding of the benefits of nutrition and exercise through her own experience, she has developed a desire to train others and help them achieve their fitness goals.

WOD
1^st
Bench Press 5-5-5

2^nd
AMRAP in 15min of:
5 Pullups
10 Ring Dips
15 Overhead Squats

“MEET THE TRAINERS”

RYAN “LEVEL ONE” CARBONE

After completing a two-year teaching stint in inner-city Baltimore, Ryan
recently returned to Massachusetts where he now works as the Director of
Student Services for the Wellness Corporation in Shrewsbury.  Ryan
attended Providence College and graduated in 2008 with a dual-degree in
English and Spanish.  Ryan was actively involved in sports throughout high
school and was captain of the rowing and basketball teams.  Ryan retained
his passion for fitness throughout college, where he focused primarily on
strength training and participated in intramural sports.  After college,
Ryan grew tired of the normal gym routine, and happened across Crossfit in
December 2010.  After only two months of training Ryan knew that Crossfit
was going to be an integral part of his life, and decided to pursue his
Level 1 Certification so that he could share his passion for Crossfit with
others.  Ryan is excited to begin helping members on their journeys to
achieving their fitness goals.  Outside of Crossfit, Ryan is an avid
adventure racer and has participated in several Spartan races and most
recently the Tough Mudder.

Team WOD
In Teams of2:
3 Rounds of:
Step Ups, 45lb Plate overhead, 20” Box
Sumo Deadlift Highpulls, 95lb
Thrusters, 95lb
Kettlebell Swings, 1.5Pood

***Each athlete will complete max reps of exercise for 1min. Athletes will then switch. Both athletes must complete each exercise before moving onto the next. One Athlete will be resting while the other is working.

“MEET THE TRAINERS”

KEVIN CANN

Kevin has always had a passion for sports.  He played soccer at the college level as well as baseball in high school.  He now trains in the mixed martial arts.  This love for sports drove him to obtain a B.S. in Health and Wellness with a Concentration in Nutrition.  He is currently obtaining his M.S. in Human Movement with an emphasis in Sports Conditioning.  Kevin fell in love with Crossfit about 4 years ago.  The intensity and the competition of the program got him hooked.  He has been affiliated with Crossfit for 3 years and this past year had an article published in the Crossfit Journal.  Kevin has been training for 5 years and has trained clients that range from beginners to elite athletes.

WOD
1^st
Deadlift 5-5-5

2^nd
21-15-9
Power Clean 135lb
30” Box Jumps

“MEET THE TRAINERS”

This week we will be introducing four new trainers to the CFCM family.  Each day we will post a picture of the trainer and the trainers bio.  This way everyone will get to know who these new trainers are even if you don’t get to attend a certain time slot.  These four new trainers have spent the last two months working with the CFCM staff to prepare for their new roles and we are glad to have them as a part of the team.  We are very confident in their abilities as trainers and feel that they will be an asset to our coaching staff.  Today we are introducing…

SCOTT PADDOCK

“I am the CAD Director at Elevation Exhibits & Events in Shrewsbury where I Engineer Trade Show Booths. I have been with Elevation for 5 years and I have been in the Exhibit Industry for 14 years. I started at CrossFit CenterMass in August of 2009 and became addicted right away. Before CrossFit I was not very athletic. I never played sports in school and was never really interested in fitness. I would play sports recreationally but not on a regular basis. I was overweight for most of my life and then about 3 years ago I finally told myself I had to do something about it. I started walking every day and watching what I ate, the walking turned into running and then I started to run further distances. In a years time I was able to lose 67lbs. Then I found CrossFit, CrossFit has definitely changed the way I view fitness. I look forward to pushing myself at every WOD. There are so many times that I think to myself that I won’t be able to make it through the whole workout. But I dig a little deeper and push myself a little harder, and being able to make it through the work out is such an awesome feeling.”

WOD
1^st
Shoulder Press 5-5-5

2^nd
AMRAP in 10min of:
5 Press(any)
10 Burpees

Rest Day/Make up Day/Skill Development

WOD
“Nuts”
For time:
10 HSPU
250lb Deadlift, 15reps
25 Box Jumps, 30”
50 Pullups
100 Wall Ball Shots, 20lb Ball
200 Double Unders
400 Meter Run with a 45lb Plate

WOD
AMRAP in 20 min of:
10 Knees to Elbows
15 Ring Pushups
20 Kettlebell Swings, 1.5Pood

WOD
Bench Press 10-8-6-4-2
Bent over Barbell Row 10-10-8-8-6

Team WOD
In Teams of 2:
“Team Murph”
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run

***Each team will carry one sandbag. The Sandbag may not touch the ground throughout the entire WOD. Penalty=20 Sandbag Presses Overhead(total for team/split reps as needed)

WOD
5 Rounds of:
1min Wall Ball Shots, 20lb Ball
1min Rope Climbs
Run 400 Meters
Rest

***Each round will be exactly 6 min. The rest period will be the remaining time of the 6min after the Run.

WOD
Squat Clean and Jerk 5-5-5-5-5
Row 2000 Meters (for time)