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

“Dumbbell Partner DT”

METCON

STRENGTH
Power Clean + Hang Power Clean + 2 Split Jerks
Build for 6 sets

FOR TIME
Partner Dumbbell DT
5 Rounds Each
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 50/35

MASTERS

STRENGTH
Power Clean + Hang Power Clean + 2 Split Jerks
Build for 6 sets

FOR TIME
Partner Dumbbell DT
5 Rounds Each
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 35/20

MOVE

STRENGTH
Power Clean + Hang Power Clean + 2 Split Jerks
Build for 6 sets

FOR TIME
Partner Dumbbell DT
5 Rounds Each
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY COMPLEX TIME! Complete the above complex without dropping the bar between any movements. The goal for every set is to build in weight, but only if your form looks good.

Did I see a partner WOD?! Yeah ya did! Grab a buddy for “Partner Dumbbell DT.” Partner A will complete 1 round of DT, then partner B will complete one round. Rounds should be unbroken and fast. Record total time once both partners have completed 5 rounds each.

Post Weight + Time to Comments.

HOME WOD

400 Meter Walking Lunge

ENDURANCE

Rest