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

2nd
Push Press 5-5-5
Jerk 3-3-3

REST DAY/ MAKE-UP DAY / SKILL DEVELOPMENT

9AM: On-Ramp Make Up Class

1PM: CF Kids

COMPETITION TEAM:
Warmup
Turf Work
3 Rounds down and back
Sprints
High Knees
Grape Vine
Butt Kicks

Comp WOD
4 Rounds
10 KB Snatch each arm
10 Med Ball Pushups (left-middle-right = 1)
10 KTE
10 Deadlift 225/155lb
10 Pullups
50 DU

ENDURANCE TEAM:
Group run leaving the gym at 7:30
10.5 Miles Run.
Last long run before Hyannis!!

CONTEST WOD
1st
Max Rep Pullups
2nd
Max Rep Pushups

WOD
For time:
100 Burpee Pullups

TODAY IS THE CHARLES RIVER CROSSFIT THROWDOWN.  LAST YEAR TWO OF OUR TRAINERS TOOK FIRST PLACE.  THIS YEAR MIKE SPALATRO AND ANGELA KAMENDULIS ARE HEADED BACK TO DEFEND THEIR TITLE.  WE ARE ASKING EVERYONE TO GO AND SHOW THEIR SUPPORT.  IF ANYONE IS INTERESTED IN GOING WE WILL BE MEETING AT THE GYM AT 7:45AM.

COMPETITION TEAM THERE WILL BE NO WORKOUT.  PLEASE GO TO THE THROWDOWN AND SHOW YOUR SUPPORT.

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

2nd
4 Rounds of:
Prowler Push-down high, back low-, 1min
Hang Squat Cleans, 75lb, 1min
Box Jumps 20”, 1min
Overhead Squats, 75lb, 1min
Rest 1min

Game Day WOD #4
AMRAP 12:
60 Calorie Row
50 Hand Release Pushups
40 Games Style Box Jumps (24/20”)
30 KB Swings (1.5/1 pood)
20 Front Squats (185/135lb)
10 Muscle Ups

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

2nd
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 2/1.5 Pood
Ring Dips
Knees to Elbows

COMPETITION TEAM: Rest Day

ENDURANCE TEAM:
Be ready to row at 0515
2 Rounds:
Row 250m, Rest 30 Sec
Row 500m, Rest 60 Sec
Row 750m
Rest 3 Min between rounds

TEAM WOD
In Teams of 2:
For time:
100 Wall Balls, 20lb
100 Pullups
80 Wall Balls
80 Pullups
60 Wall Balls
60 Pullups
40 Wall Balls
40 Pullups
20 Wall Balls
20 Pullups

COMPETITION TEAM: Complete Team WOD

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

2nd
Stiff Legged Deadlift 10-10-10
Stones- Ground to Platform- 10-10-10

COMPETITION TEAM:
Warmup
3 Rounds
25 Unbroken DU
3 Pistols each leg

21-15-9
Power Cleans 135/95
Ring Dips
Calorie Row

ENDURANCE TEAM:
Warmup starts at 5am
Leaving the gym at 5:15

Run: 5 x 6min intervals
Rest 2 min between rounds
Hold max distance possible on each round

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

2nd
10 Rounds for time of:
3 Overhead Squats, 135lb
5 Press, 135lb
7 Burpees

COMPETITION TEAM:
Warmup
3 Rounds
5 Burpees
10 GHD

Press 5-5-5

Karen – 150 Wall Ball 30/20lb

GO PATRIOTS!!!

9AM – SUNDAY FUNDAY SUPERBOWL WOD

RULES:
Teams of 2
4 Quarters
One team Starts on Offense, the other team starts on Defense
Team with the Highest Total Wins!!

Quarter 1:
Defense performs 3 rounds of Cindy
Offense Performs AMRAP of KB Swings 1.5/1 until all of the defenders have completed their 3 rounds

Commercial Break: 1 minute to switch from offense to Defense and Record Team Total Reps and Repeat

Quarter 2:
Defense performs 3 rounds of Cindy
Offense Performs AMRAP of Box Jumps 24”/20 until all of the defenders have completed their 3 rounds

Commercial Break: 1 minute to switch from offense to Defense and Record Team Total Reps and Repeat

Quarter 3:
Defense performs 3 rounds of Cindy
Offense Performs AMRAP Front Squats – 95#/65#

Commercial Break: 1 minute to switch from offense to Defense and Record Team Total Reps and Repeat

Quarter 4:
Defense performs 3 rounds Cindy
Offense Performs AMRAP Hang Power Cleans – 95#/65#

Commercial Break: 1 minute to switch from offense to Defense and Record Team Total Reps and Repeat.

11AM – STRONGMAN SERIES CLASS #2
The class will cover Tire Flips / Axle Bar / Sandbag & Keg Carries.
Cost is $10 CASH at the door.
NO Registration required.

1PM – 1ST OFFICIAL CF KIDS CLASS
Today we kick off our kids program. The program will run every Sunday at 1pm for kids ages 4-15. Bring your child down and have them be a part of the future of CrossFit.

ON SUNDAY AT 1PM WE START OUR CF KIDS PROGRAM!! WE ARE VERY EXCITED ABOUT THIS AND LOOK FORWARD TO TRAINING THE FUTURE OF FITNESS. WE HAVE A LOT OF KIDS WHO HAVE SHOWN INTEREST AND NOW ITS TIME TO SIGN UP. PARENTS IF YOU ARE LOOKING TO TAKE YOUR CHILD’S FITNESS, NUTRITION, AND OVERALL HEALTH TO THE NEXT LEVEL THEN NOW IS YOUR CHANCE. FOR KIDS AGES 4-9 AND 10-14.  CLASSES WILL BE HELD EVERY SUNDAY AT 1PM AND THE COST IS $60 A MONTH FOR THE FIRST CHILD AND $40 A MONTH FOR A SECOND OR SUBSEQUENT CHILD.  FOR MORE INFO GO TO OUR CF KIDS PAGE.

ALSO ON SUNDAY AT 9AM WE ARE HOSTING A SPECIAL SUPERBOWL WOD.  WE ARE LOOKING TO HAVE A GOOD TURNOUT AS THIS WOD WILL HAVE TEAMS BEING SPLIT UP INTO OFFENSE AND DEFENSE AS THEY BATTLE IN A FOOTBALL STYLE WOD.  GUARANTEED TO BE A LOT OF FUN.  PLEASE ARRIVE AT 9AM IF YOU WISH TO PARTICIPATE SO WE CAN PICK TEAMS.

CONTEST WOD
“The Seven”
7 rounds for time of:
7 HSPUs
7 135lb Thrusters
7 Knees to Elbows
7 245lb Deadlifts
7 Burpees
7 Kettlebell Swings, 2 pood
7 Pullups

COMPETITION TEAM:
To Be Determined

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

2nd
For time:
Row 2000 meters

IF YOU HAVEN’T HEARD ABOUT IT YET CFCM HAS A BLOG.  THE AUTHOR IS OUR VERY OWN RYAN CARBONE.  RYAN COVERS SOME GREAT ISSUES THAT ARE CROSSFIT AND LIFE RELATED.  ONE OF RYAN’S ARTICLES WILL BE FEATURED IN AN UPCOMING CROSSFIT JOURNAL.  PLEASE TAKE A SECOND TO CHECK THIS OUT.  HE POSTS EVERY WEEKDAY.  AT THE VERY LEAST IT IS GUARANTEED TO MAKE YOU LAUGH.  YOU MIGHT ALSO LEARN A THING OR TWO.  GO TO CFCM.BLOG.COM

COMPETITION TEAM:
Warm up
As needed

Game Day WOD 3:
3 Rounds for Max Reps of:
1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

WOD
1st
Bench 5-5-5(or more)

2nd
4 rounds for time of:
50 Double Unders
15 Ring Dips
15 Ball Slams

COMPETITION TEAM:
Warn up
3 Rounds
10 GHD
10 GHD Situps
5 Burpees

WOD: 5K Row

ENDURANCE TEAM
Run: 4 Adams St mile loops
Reverse Direction each time
Rest 1 Minute between runs
Weight Vest optional.

FEBRUARY EVENTS:

FEB 5th – Our second class in the strongman training series will be held on Sunday at 11am. This class will cover tire flips/axle bar/sandbag and keg carries. Cost is $10 cash at the door.
FEB 11th – Charles River CrossFit 2nd Annual throwdown. Last year we came in first place and our champions Mike Spalatro and Angela Kamendulis will be returning to defend their title. We encourage everyone to attend and show your support.
FEB 19th – C.R.A.S.H. – B. Indoor World Rowing Competition in Boston. We have several members rowing and it would be great to show them our support. For more details contact Ryan Martin
FEB 26th – Hyannis Half Marathon. Our endurance team will be strapping on the running shoes and headed to the cape to run 13.1 miles. They have been training hard and we wish them luck.

TEAM WOD:

In Teams of 2:
100 Pullups
8 Turf Sprints
90 Wall Balls
8 Turf Sprints
80 Box Jumps
8 Turf Sprints
70 Knees to Elbows
8 Turf Sprints
60 Sandbag Ground to Overhead
8 Turf Sprints
50 Burpees
8 Sprints
40 Zercher Carry Walking Lunges, 45lb
8 Turf Sprints
30 Hack Squats, 115lb
8 Turf Sprints
20 Hang Power Cleans, 115lb
8 Turf Sprints
10 Atlas Stones- Ground to Shoulder, 112lb/73lb
8 Turf Sprints

***Only one athlete may work at a time.  Reps are shown as Team totals.  Turf Sprints-Down+Back=2sprints.

COMPETITION TEAM: Rest Day