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

“Masterpiece”

METCON

STRENGTH
Front Squat 3×4
Building

METCON
AMRAP 10
6 Front Squats (at 60% of the 3×4)
8 Calorie Bike
10 Toes to Bar

MASTERS

STRENGTH
Front Squat 3×4
Building

METCON
AMRAP 10
6 Front Squats (at 60% of the 3×4)
8 Calorie Bike
10 Knee Ups

MOVE

STRENGTH
Front Squat 3×4
Building

METCON
AMRAP 10
6 Front Squats (at 60% of the 3×4)
8 Calorie Bike
10 Leg Lifts

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 80% of your 1 rep max, which is where you’ll start your first working set of 4 reps. Your next set build by 5% and same for your final set. Take at least 2 minutes of rest between sets.

For the AMRAP 10, do the muscle ups unbroken or in fast singles/doubles. The front squats will be done at 60% of your heaviest successful 4 reps from the strength portion of today’s workout. Front squats will feel light and should be done in one consecutive set. Then complete the bike in about :30-:60. Target 4-5 rounds

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