Rest Day/Makeup Day/Skill Development

WOD
4 Rounds of time:
500 meter Row
Adams St. Hill Run

WOD
10min HSPU
5min Squats
2min Pullups
1min Pushups

***Complete max reps of each exercise in the time given. Score = total reps.

WOD
Back Squat 5-5-5-5-5
Front Squat 5-5-5-5-5

AND THE PALEO CHALLENGE WINNERS ARE…..

1ST PLACE $300 – LAURA ADAMS WITH 21 POINTS

2ND PLACE $200 – JOHN FOLLIT WITH 22 POINTS

3RD PLACE $100 – JOSHUA SWEARES WITH 26 POINTS

This was a great competition and everyone who stuck with it worked really hard.  All together the finishers lost more than 85lbs.  Most notably was John F. with 17lbs.  The biggest improvement in pullups came from Laura Adams with 24 more pullups.  For the run Patty Flannery dropped 2:54 off her run time.  And Gina O. took 3:29 off her Grace time.  Congratulations to everyone who finished and we will be holding our next Paleo competition in the fall.

UPCOMING EVENT REGISTRATION OPENS TODAY

The Boston Half Marathon registration opens today at 10am.  If you are planning on running the Marine Corps Marathon this race is in our training program or if you are just looking to run a great race then you should sign up.  The registration will sell out tomorrow so do not wait.  Tim has developed a training plan if anyone is looking to make this their first race and needs a run program.

TEAM WOD
In Teams of 2:
1^st
Squat Snatch, 1Rep Max
***A Power Snatch followed by a full overhead squat is permitted. Add team totals. Women times weight by 1.4.

2^nd
3 Rounds for time of:
10 Box Jumps, 40”/34”
20 Wall Balls, 30lb/20lb
30 GHDs

WOD
5 Rounds for time of:
Row 500 Meters
135lb Thruster, 7reps

WOD
Clean (Any), 1Rep
Bench Press, 1Rep
Overhead Squat, 1Rep

***Add total for score.

Rest Day/Makeup Day/Skill Development

WOD
“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Air Squats

WOD
“CrossFit Total”
Squat, 1Rep
Shoulder Press, 1Rep
Deadlift, 1Rep

ATTENTION WOMEN!!!  STARTING TUESDAY JULY 12 WE WILL BE HAVING A WOMENS ONLY CLASS AT 9AM EVERY TUESDAY AND FRIDAY.  THE COST WILL BE A $10 DROP IN FEE.

10 Rounds for time of:

Run 400 Meters

10 Burpees

John Steiner represented CFCM on July 4th when he ran a 10k with 40lbs of bricks in his GORUCK pack and waving Old Glory.  Nice Job John!!  You can read the whole article HERE

In Teams of 2:

4 Rounds for time of:

400 meter Run

20 Front Squats, 185lb

10 Box Jumps, 44”

20 Deadlifts, 225lb

For time:

15-12-9

115lb Power Snatch

Muslceups

CROSSFIT CENTERMASS WOULD LIKE TO WISH ALL OUR MEMBERS A HAPPY AND SAFE FOURTH OF JULY!!

Mike Higgins as the human flag.

JUST A REMINDER THAT THE GYM IS CLOSED TODAY.

HERO WOD SUNDAY
We will be starting at 10:30

“The Seven”
Seven rounds of:

* 7 Handstand push-ups
* 135 pound Thruster, 7 reps
* 7 Knees to elbows
* 245 pound Deadlift, 7 reps
* 7 Burpees
* 7 Kettlebell swings, 2 pood
* 7 Pull-ups