WOD: Sun 05.30.2021 RNG is OFF SITE

NEWS

TODAY 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: TOMORROW 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

Categories: WOD|Comments Off

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

Post Weight + Rounds to Comments.

HOME WOD

AMRAP 20
16 Squats
200 Meter Run
16 Leg Lifts

ENDURANCE

Rest

Categories: WOD, Travel/Home|11 Comments

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

Categories: WOD|18 Comments

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

Categories: WOD, Travel/Home|21 Comments

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

“Navigator”

METCON

AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Chest to Bars+10 Push Ups

MASTERS

AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Pull Ups+5 Push Ups

MOVE

AMRAP 20
Max Calorie Row
*every 2 min complete:
10 Ring Rows+10 Knee Push Ups

WOD GUIDANCE & GOALS
At 3,2,1, GO… start rowing right?! NOPE, hop up on the rig and do 5 chest to bars, hop down and do 10 push ups, THEN hop on your rower and row your heart out. At the next two minute mark, repeat the process. Aim to complete the pull/push combo under a minute so you have at least a minute to knock out some calories. Target 10-20 calories per interval but record only your total calories.

Post Calories to Comments.

HOME WOD

AMRAP 20
Max Mile Run
*every 2 min complete:
10 Burpees

ENDURANCE

Today’s workout

Categories: WOD, Travel/Home|19 Comments

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

Categories: WOD, Travel/Home|21 Comments

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

Categories: WOD, Travel/Home|19 Comments

NEWS

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

“Running Cindy”

METCON

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”

MASTERS

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”
*banded pull ups

MOVE

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”
*ring rows

WOD GUIDANCE & GOALS
Great way to practice for “Murph”! Each run will take around 4 minutes, when you get back to the gym, your AMRAP 10 begins. Try to do 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats) on the minute or on the two minute. Be consistent on round two. Record total time and total round of “Cindy”

Courtesy of CFFV

Post Time to Comments.

HOME WOD

2 Rounds
800 Meter Run
AMRAP 10:
5 push ups
10 sit ups
15 squats

ENDURANCE

90 min hike/walk

Categories: WOD, Travel/Home|2 Comments

NEWS

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

“Middle Child”

METCON

5 Rounds
15 Deadlift
25 Sit Ups
35 Double Unders

Weight: 185/135

MASTERS

5 Rounds
15 Deadlift
25 Sit Ups
11 Attempts

Weight: 155/105

MOVE

5 Rounds
15 Deadlift
25 Sit Ups
50 Single Unders

Weight: 135/95

WOD GUIDANCE & GOALS
Deads and Dubs! Choose a weight for the deadlifts that you can do for 15 reps unbroken for at least the first two rounds. Recover on the sit ups, and do the biggest set of double unders you can (unbroken!) Target 12 minutes.

Post Time to Comments.

HOME WOD

5 Rounds
15 Sit to Stands
25 Sit Ups
35 Jumping Jacks

ENDURANCE

Rest

Categories: WOD, Travel/Home|13 Comments

NEWS

Bar Muscle Up Clinic
Join us TODAY Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
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

“Rake It Up”

METCON

800-600-400-200 Meter Run
8-6-4-2 Squat Clean

Weight: 225/155

MASTERS

800-600-400-200 Meter Run
8-6-4-2 Squat Clean

Weight: 185/135

MOVE

400-300-200-100 Meter Run
8-6-4-2 Squat Clean

Weight: 135/95

WOD GUIDANCE & GOALS
Let’s go heavy! Coaches will give you plenty of time to build to a weight that you can squat clean, with great form, but can only do for single reps! The first run will take around 4 minutes, and as the meters decrease you will get faster by about a minute (pick up your pace!) Target 15 minutes.

Post Time to Comments.