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

“Dior”

METCON

30-20-10 Strict Handstand Push Ups
20-15-10 Hang Power Cleans
90-60-30 Double Unders

Weight: 155/105

MASTERS

30-20-10 Strict Abmat Handstand Push Ups
20-15-10 Hang Power Cleans
30-20-10 Attempts

Weight: 135/95

MOVE

30-20-10 Bench Push Ups
20-15-10 Hang Power Cleans
120-80-40 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Friday GRIND! Whenever you see the word “strict” expect to break working sets into smaller sets. For today’s workout, break handstands into sets of 5 with quick arm shake outs between sets. For the hang power cleans, choose a weight you can cycle for 5-10 reps before having to break. Purposefully break working sets into 2-3 smaller sets to save your grip and shoulders for double unders. Take a huge breath in to relax your shoulders/grip before your start your double unders, so you can chip away at BIG sets. Target 17 minutes.

Post Time to Comments.

HOME WOD

30-20-10 Strict Handstand Push Ups
20-15-10 Burpees
90-60-30 Jumping Jacks

ENDURANCE

10 x 400m, on the 3 min