REST DAY/MAKEUP DAY/ SKILL DEVELOPMENT
COMPETITION TEAM: We will be having our first meeting today at 1300. If you registered or would like to register come down to the gym. We will be discussing the upcoming program and finish with an Olympic lifting style workout.
RUNNING/ENDURANCE TEAM: The endurance team will be meeting Sunday morning at 0830. Due to the upcoming snow we will be conducting an indoor workout. The workout will consist of a rowing endurance WOD.
WOD
For time:
Row 1000 meters
25 Kettlbell Swings, 1.5Pood
25 Box Jumps, 30″
25 Floor GHDs
25 Power Cleans, 135lb
25 Wall Balls, 20lb
25 Close Grip Bench Press, 135lb
25 Pullups
25 Ring Dips
25 Overhead Walking Lunges, 45lb Plate
25 Push Jerks, 135lb
WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
4 rounds for time of:
Run/Row 400 meters
50 Squats
WOD
1st
Bench Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
AMRAP in 15min of:
5 Handstand Pushups
10 Burpees
15 Box Jumps, 20″
All of us here at CFCM would like to congratulate Grace Martin on her 7th place finish this past weekend at the CF Kids Throwdown held at CF New England. She competed in the PUPS division. At only 6 years old, she is sure to be pushing us in no time…..
Team WOD
4 Rounds of time of:
40 Pullups
40 Wall Balls, 20lb/16lb ball
40 Knees to Elbows
40 Ring Pushups
40 Setups, 20″ Box, 45lb Plate extended overhead (Each step=1rep)
One athlete at a time. All reps must be completed in each exercise before moving onto the next.
The 11-1 Afternoon class will be OPEN as scheduled.
The 4-8 Evening Class will be OPEN as scheduled.
WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
Stiff Leg Deadlift 10-10-10-10-10
Power Clean 3-3-3-3-3
WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%
2nd
“DT”
5 rounds for time of:
155lb Deadlift, 15reps
155lb Hang Power Clean, 9reps
155lb Push Jerk, 6reps
REST DAY/MAKE UP DAY/SKILL DEVELOPMENT
With 2011 upon us CrossFit CenterMass is making some changes. We would prefer to call them upgrades because we feel that these changes are only going to improve your training and provide you with a more comprehensive training program. As always we are striving to be the leader in fitness in the City of Worcester and on the cutting edge of the CrossFit Community. With that being said we want to announce some upgrades that you will be seeing in the near future.
The first change is with our class structure. Instead of a warm-up being posted and done on an individual basis, from now on our warm-up will be lead by one of our trainers and done as a group. This will allow us to be more involved with a group warm-up and focus on the needs of our athletes. Our trainers will now be able to provide more instruction on movements that we feel may need improvement. This will also require all our members to arrive for class on time and be ready to go right at the start of class. With this in mind we ask everyone who is not participating in the current class to please stay off the training floor as not to interfere with the ongoing class. As we grow it can become very busy at times and we want to provide everyone with the highest level of training possible so we would like to prevent any disruptions in an ongoing class. The good news is that we are currently looking into a bigger space so look forward to more room.
The second change is the advent of our new On Ramp program. We are doing away with our two day fundamental and adopting a new On Ramp program. This On Ramp program is a month long program and will be required for all new members. This program will take place every Monday, Wednesday, and Friday. It will be scheduled at two different times, from 8-9am and 7-8pm. This means that the gym will be closed to all other members during this time. Please be respectful of these dates and times.
Thank You,
Train Hard! Reach Your goals!
Attention Members!!
It has been brought to our attention that there is a parking issue regarding the Eastern Border/Verizon parking lot at 358 Shrewsbury St. It appears that some of our members have been parking in this lot. In case there is any confusion this is not our parking lot. There have been instances where our members have parked in this lot during their business hours forcing their customers to park in the street. Also an incident occurred where someone was parked in their lot after a snow storm and their plow guy couldn’t clean their lot. That costs them money. I know it is difficult finding parking with all this snow but as good neighbors we need to be more considerate of these situations. They have also been good neighbors and told us that we may park there when they are closed as long as it will not interfere with snow removal. All they ask is that we don’t park there during normal business hours. If you are really stuck for a parking spot we do have a parking lot located behind “Tommy M’s” that is available for us to park in. As CrossFitters who run marathons, adventure races, and with 20lb vests on….I think we can manage to make it across Shrewsbury St or 200M down the road.
Thank You for your cooperation.
The running team will be meeting at the gym at 7am on Sunday for their weekly run. The distance will be a short 10 miles. I’m sure Ryan Martin has spent his whole day shoveling a nice path for all of you to run in.
Warmup
Jump rope 5 min or 100 Double Unders
WOD
For time:
30 Handstand Pushups
40 Pullups
50 Kettlebell Swings, 1.5 Pood
60 Situps
70 Burpees
Compare time to last Sat WOD
Warmup
Row 1K
WOD
1st
Squat 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
Front Squat 5-5-5-5-5
Overhead Squat 5-5-5-5-5 or Squat Snatch 3-3-3-3-3
IF YOU ARE INTERESTED IN BEING PART OF THIS TEAM PLEASE LET US KNOW BY THE END OF THIS WEEK. PLEASE SEE RYAN OR NATE, OR YOU CAN EMAIL RYAN AT mstng2882@yahoo.com IF YOU ARE
Warmup
CrossFit Warmup
WOD
1st
Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%
2nd
AMRAP in 15min of:
250meter Row
25 Pushups
