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

“Focus”

METCON

100 Dumbbell Step Ups, 20″
Then
5 Rounds
15 Kettlebell Swings
10 Box Dips
15 Sit Ups
Then
100 Dumbbell Step Ups, 20″
Weight: 50/35, 53/35

MASTERS

100 Dumbbell Step Ups, 20″
Then
5 Rounds
15 Kettlebell Swings
10 Box Dips
15 Sit Ups
Then
100 Dumbbell Step Ups, 20″
Weight: 35/20, 35/26

MOVE

75 Step Ups, 20″
Then
5 Rounds
10 Kettlebell Swings
10 Box Dips
10 Sit Ups
Then
75 Step Ups, 20″
Weight: 50/35, 53/35

WOD GUIDANCE & GOALS
A buy in AND a cash out? Woo hoo!! That’s right, at the start and end of today’s triplet, you get to do 100 dumbbell step ups to a 20″ box (about 6 minutes per 100 reps). You may hold your dumbbell anyway you’d like except for resting it on your leg as you step up/down. For the triplet, do the kettlebell swings unbroken, dips will be from your box (legs out straight), and move quickly through the sit ups. The triplet will take around 8 minutes. Target 20 minutes total and post to comments.

Post Time to Comments.

HOME WOD

100 Step Ups, 20″
Then
5 Rounds
15 Glute Bridge
10 Box Dips
15 Sit Ups
Then
100 Step Ups, 20″
Weight: 50/35, 53/35

ENDURANCE

3 x 1200, rest 3 min