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

“95 South”

METCON

5 x AMRAP 3
200 Meter Run
Max Wall Balls
Rest 1 Minute

Weight: 20/14

MASTERS

5 x AMRAP 3
200 Meter Run
Max Wall Balls
Rest 1 Minute

Weight: 14/10

MOVE

5 x AMRAP 3
200 Meter Run
Max Wall Balls
Rest 1 Minute

Weight: 10/6

WOD GUIDANCE & GOALS
LOVE wall balls, you?! At the start of your 3 minute interval, run 200 meters (:45-:60) in the remaining time, accumulate as many wall balls as possible. Some of you may go unbroken for the remaining time, others may do sets of 10-20 with timed (:10) breaks. However you do it, aim to complete around 30 wall balls per interval. Record total reps.

Post Total Wall Balls to Comments.

HOME WOD

5 x AMRAP 3
200 Meter Run
Max Squats
Rest 1 Minute

ENDURANCE

Rest