CLOSED!!

We are sorry but due to ANOTHER snow storm the AM CLASS IS CANCELED. As of right now we intend on opening for the afternoon and evening classes. Please check the website for any further cancellations. Sorry for the inconvenience.

Posted by admin 0 Comments January 27, 2011

WOD Wednesday 012611

Warmup
As needed for Team WOD

Team WOD
5 Rounds for reps of:
1/2 Body Weight Thrusters, max reps
Pullups, max reps

1. You may not put your Thruster bar down until your partner has picked his/hers up for their set.
2. You may not come off the pullup bar until your partner is on the pullup bar for his/her set.
3. Rest exactly 1min in between each round.
5. Score equals teams total reps.
6. If the any rule is broken, the round must be started over.

Posted by admin 3 Comments January 26, 2011

WOD Tuesday 012511

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Double Unders

WOD
1st
Deadlift 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
3 Rounds for time of:
135lb Hang Power Clean, 15reps
15 Burpees

Posted by admin 4 Comments January 25, 2011

WOD Monday 012411

Warmup
Row 1K

WOD
1st
Shoulder Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
4 rounds for time of:
1 min Wall Ball, 20lb Ball
1 min Pullups
Run 400 meters

Each round will last 6min. After the run you will rest for the remainder of the 6min. If it is as cold as shit, sub a row for the run and warmup as needed.

Posted by admin 3 Comments January 24, 2011

WOD Sunday 012311

REST DAY/MAKEUP DAY/SKILL DEVELOPMENT

Posted by admin 0 Comments January 24, 2011

COMPETITION TEAM

CHECK THE COMP TEAM PAGE FOR UPDATED INFO

Posted by admin 0 Comments January 22, 2011

WOD Saturday 012211

Warmup
Jump Rope 5min or 100 Double Unders

WOD
For time:
70 Burpees
60 Situps
50 Kettlebell Swings, 1.5/1 Pood
40 Pullups
30 Handstand Pushups

Posted by admin 1 Comment January 22, 2011

EVENTS UPDATE

We have added another event to our events page. The Ruckus Boston Race.
CHECK THE EVENTS PAGE FOR UPDATED INFO.

The Hyannis Half marathon is full. I hope everyone who wanted to run was able to sign up. This is a perfect example of why it is important to register early.

Posted by admin 0 Comments January 21, 2011

WEATHER INFO

Please check website before you leave for the gym, espescally in the morning for any class cancellations due to the weather.

Posted by admin 0 Comments January 20, 2011

WOD Friday 012111

Warmup
As needed for Contest

Contest WOD
“Josh”
For Time:
95lb Overhead Squat, 21reps
42 Pullups
95lb Overhead Squat, 15reps
30 Pullups
95lb Overhead Squat, 9reps
18 Pullups

Posted by admin 1 Comment January 20, 2011

WOD Thursday 011911

Warmup
Row 1K

WOD
5 Rounds for time and Load of:
Back Squat, 3reps
Ring Dips, 20 Reps

Use at least 85% of 1RM for back squat weight.

Posted by admin 4 Comments January 20, 2011

CFCM COMPETITION TEAM

Attention Members, with the New Year upon us we are interested in creating a Competition Team that will go around to different affiliate boxes and compete in their CrossFit Competitions. Along with getting those interested, ready for the 2011 CrossFit Games. We are looking to make our gym and its members stronger in this aspect of the crossfit community. We are looking to create a team of approx 15 members (males and females) that will represent CrossFit CenterMass. To be part of the competition Team you must meet the following criteria.
-Must be in the RX’d Fitness Level, or in process of
finishing the RX’d Checklist.
-Must be willing to travel and available for Competitions
-Must be available to workouts on weekends.
-Willing and able to scale up the daily WODS, as well
as complete other aspect of training that will
be programmed on a daily basis.

We will meet one weekend day for a closed training session (Most likely a Sunday afternoon). During the training sessions team members will work on several progression exercises, Olympic lifts and heavy Metcons. We will not turn anyone that is interested away. Please think about this, as it will require your dedication as well as ours to get each person ready for these events.

We have set a date of January 31st as a deadline for joining this team. We will begin training on February 1st.

If anyone is interested in being part of the CrossFit CenterMass Competition Team please contact Nate or Ryan.

Posted by admin 3 Comments January 19, 2011

WOD Wednesday 011911

Warmup
As needed for Team WOD

WOD
“Team Angie”
For time:
200 Pullups
200 Pushups
200 Situps
200 Squats

Only one athlete can work at a time. All the reps must be completed before moving onto the next exercise. This WOD was programmed for last week but it was snowed out. Hopefully tom will be different.

Posted by admin 0 Comments January 18, 2011