NEWS

  • Rise-N-Grind SUN 5/30: We’re going off site!
    Yup, we’re taking this crazy train to Callahan State park for a 1 hour hike. If you have a weight vest (or backpack full of weights) wear it, and bring a water bottle. We’ll meet at the entrance on Millwood Street in Framingham at 8:30a. Please rsvp on Triib to let us know you’re coming! Directions to Millwood Entrance from Daybreak:
    From the Gym:
    Take route 20 West
    Left onto Nobscott Rd which turns into Edgell Rd in Framingham
    Right onto Belnap
    Right onto Millwood
    Trail Parking/Entrance on your Left ring your weight vest or a backpack with weights in it
  • Memorial Day Murph: Mon 5/31 at 7a + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Navigator”

METCON

AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Chest to Bars+10 Push Ups

MASTERS

AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Pull Ups+5 Push Ups

MOVE

AMRAP 20
Max Calorie Row
*every 2 min complete:
10 Ring Rows+10 Knee Push Ups

WOD GUIDANCE & GOALS
At 3,2,1, GO… start rowing right?! NOPE, hop up on the rig and do 5 chest to bars, hop down and do 10 push ups, THEN hop on your rower and row your heart out. At the next two minute mark, repeat the process. Aim to complete the pull/push combo under a minute so you have at least a minute to knock out some calories. Target 10-20 calories per interval but record only your total calories.

Post Calories to Comments.

HOME WOD

AMRAP 20
Max Mile Run
*every 2 min complete:
10 Burpees

ENDURANCE

Today’s workout