ATTENTION MEMBERS: We are adding a new class to our schedule. Every Sunday at 1pm we will be holding an ON-RAMP Make-up class. This class is for any new member currently enrolled in the on-ramp program. If you missed an on-ramp class during the week you will be able to make-up the missed class on Sunday at 1pm ONLY. We will no longer be holding make-up classes throughout the whole day on Sunday.

CONTEST WOD
“Christine”
3 Rounds for time of:
Row 500 meters
Body Weight Deadlift, 12 reps
21 Box Jumps, 24”
If anyone is working on their ADVANCED CHECKLIST today would be a good day to try and test for “Christine”

COMPETITION TEAM:
4 Rounds
25 Unbroken DU
15 GHD Situps

30 Minute Cap:
Perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the bar overhead. Repeat x 100 Reps
60 % of your weight on the bar.

AS THE WINTER WEATHER FINALLY FALLS UPON US WE ARE REMINDING ALL OUR MEMBERS TO PLEASE BRING THEIR WORKOUT SHOES AND WEAR OTHER SHOES TO THE GYM. THIS WAY WE CAN PREVENT SNOW AND MUD FROM BEING TRACKED INTO THE NEW GYM. THIS IS VERY IMPORTANT ESPECIALLY WITH OUR NEW GRASS. THANK YOU.

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

2nd
Front Squat 10-20-10
Wide Legged Squat 10-20-10

COMPETITION TEAM:
5 Rounds
250M Row
1 Min Rest

4 Rounds
5 Back Squat 155/115lb
10 Dumbell Burpees 35/20lb
15 KB Sumos 2/1.5
20 Steps OH Walking Lunge 45/25lb
1 Sandbag Carry 150/100lb down and back on grass

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

2nd
Complete 1 Pullup and 1 Pushup the first min, 2 Pullups and 2 Pushups the second min, 3 Pullups and 3 Pushups the third min, …etc. Continue until you can not complete the reps within the given min. Break up the reps of the two exercises as you wish. Continue with one exercise if you fail with the other. For example, if you get 8 Pullups and 10 Pushups in the 10th min, continue with the pushups until you fail. And vice versa.

ROSS’S SHIRT SAYS WHAT EVERYONE IS THINKING AFTER YESTERDAYS WOD

COMPETITION TEAM: Rest Day

ENDURANCE TEAM: Meet at 5:15am
Row 1500M at 80%
Rest 3 minutes
Row 1500M at 90%

Team WOD
In Teams of 2:
150 Thrusters, 95/65lb

***Reps above the team total. Both athletes must complete 5 Burpees at the top of every minute. Athletes will rotate every other min with the thrusters. Thrusters may not be started until both athletes have completed their burpees.

COMPETITION TEAM: Complete Team WOD at 135/95lb

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

2nd
3 Rounds for time of:
40 Double Unders
30 Power Cleans, 95lb
20 Pullups
10 Kettlebell Swings, 1.5Pood

COMPETITION TEAM:
10 GHD
10 Plate Situps
5 HSPU

Snatch 5-5-5
Then 100 Toes to Bar

ENDURANCE TEAM: 5K RUN at 5:15am
Dress warm and bring a weighted vest if you have it.

CrossFit CenterMass has teamed up with Worcester Martial Arts Academy. As most of you know we have a new neighbor at our new location. You have most likely peeked through the door and saw a room full of mats with heavy bags hanging from the ceiling. Worcester Martial Arts Academy is anything but a Judo school. They offer classes in Judo, MMA, Womens Striking, Ju-Jitsu, Grappling, Aikido, and Boxing. They offer both adult and children’s classes. The owner, Luis Soto, is a long time member of CFCM and one of the nicest guys around (but don’t get in his way on the Judo mats). He has offered a full week of FREE classes for his Boxing and Women’s Striking programs. He would like to invite the members of CFCM and their families to try his program. To see a schedule of classes go to his website at www.worcesterjudo.com We have also combined to offer package pricing deals for anyone interested in attending classes at both WMAA and CFCM. To see our package pricing deals click on our schedule and pricing page. The members of WMAA will also have access to the locker rooms inside CFCM so if you see any white robed ninjas walking through the gym do not be alarmed. We are glad to have WMAA next door and being able to provide an even higher level of training to our athletes.

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

2nd
4 Rounds for time of:
3 Power Snatches, 135lb
5 Overhead Squats, 135lb
7 Push Press, 135lb

COMPETITION TEAM:
3 Rounds
250M Row
10 Pushups

10-9-8-7-6-5-4-3-2-1
Ground to Overhead 135/95lb
DU x 2 Unbroken (20-18-16…etc.)
Pullups

Rest Day/Make Up Day/Skill Development

REMINDER TODAY IS THE FIRST OF OUR STRONGMAN LIFTING SERIES WITH BRAD ANDERSEN.  THE SEMINAR STARTS AT 11AM AND IS OPEN TO ANYONE.  $10 CASH AT THE DOOR.

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

COMPETITION TEAM: MEETING / WOD TODAY AT 8AM

CFCM would like to show our support to one of our members who is opening his own business. Jorge Sierra is opening a Salon & Barbershop appropriately named “Sierra’s” at 507 Main St. He is having a Grand Opening at 6:30PM tonight and is serving wine and hors d’oeuvres. He would like to welcome the CFCM community to come down and check out his new place. We hope to see everyone there and we wish him the best of luck!!

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

2nd
5 rounds for time of:
10 squat cleans, 135lb
10 walking lunges, 2 pood kb
10 knees to elbows

(the 2 Pood kb must be held below the chin at upper chest level)

COMPETITION TEAM:
3 Rounds
10 Walking Lunges
10 K2E

Front Squat 1-1-1-1-1-1-1

Tabata Burpees
8 Rounds
20 Sec on 10 Sec off

NO PARKING!!!!

WE HAVE RECENTLY HAD A LOT OF COMPLAINTS ABOUT PARKING FROM THE OTHER BUSINESSES AND WE HAVE NOW BEEN CONTACTED BY THE LANDLORD. UNTIL FURTHER NOTICE EVERYONE FROM CFCM, WORCESTER JUDO, AND KELLEY’S BOOTCAMP WILL BE REQUIRED TO PARK IN THE CFCM PARKING LOT OR ON THE STREET. THERE WILL NO LONGER BE ANY PARKING AVAILABLE IN THE PARKING SPOTS AROUND THE BUILDING. WE APOLOGIZE FOR ANY INCONVENIENCE. PLEASE SEE THE MAP BELOW FOR THE LOCATION OF OUR PARKING LOT.

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

2nd
AMRAP in 15min of:
5 Ring Dips
7 Pullups
9 Hand Release Pushups

COMPETITION TEAM: REST DAY

Team WOD
In Teams of 2:
“Team Fight Gone Bad”
4 Rounds for time of:
40 Wall Balls, 20lb
40 SDHPs, 75lb
40 Box Jumps, 20”
40 Push Press, 75lb
40 Calorie Row
1min Rest

ATTENTION MEMBERS: Please remember that today is a work day and you need to park in our parking lot that is located on the opposite side of Shrewsbury St. (Large Lot at the corner of Larala & Wilson St) or curbside ON Shrewsbury St. Please do not park in the parking lots located around the building. Thank You.

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

2nd
10 rounds for time of:
225lb Deadlift, 5reps
Double unders, 20reps

COMPETITION TEAM
REMINDER: There is a Comp Team meeting this Sat at 8am
3 Rounds
30 DU
10 Burpees

Clean & Jerk 1-1-1-1-1-1-1

200M Row
15 Sec Rest
400M Row
30 Sec Rest
600M Row
45 Sec Rest
800M Row
1 Min Rest
1000M Row

THE DAY HAS ARRIVED!!! We are now open at 333 Shrewsbury St.  Today we will be giving an orientation to all the members.  For parking find a spot around the building wherever you can.  Since its a holiday no one else will be parking there.  During your orientation the trainer will cover where you can and cannot park in the future.  Our door is located to the left of the buildings main entrance.  Just walk down the sidewalk on the left side of the building and you will see our front door.

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

2nd
4 Rounds for time of:
10 Hand Stand Pushups
10 Box Jumps, 30″
20 Push Press, 115lb
20 SDHP, 2 Pood KB

COMPETITION TEAM: There will be a Competition Team meeting and workout this Sat at 8am.
3 Rounds
10 GHD
10 C2B Pullups
10 KBS 1.5/1

Snatch 1-1-1-1-1-1-1