Forging Elite Fitness

Reebok CrossFit Back Bay
03 Mar
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3-3-3-3-3 reps of: Deadlift

WOD 1: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (24/16)

However, you only have two attempts.

0-50 reps = 1000M Row
50-75 reps = 750M Row
75-100 reps = 500M Row
125 reps + = 250M Row

WOD 2: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (32/24)

However, you only have two attempts.

0-75 reps = 1000M Row
75-100 reps = 750M Row
125 reps – 140 reps = 500M Row
140 + reps = 250M Row / wow

==

Heads up…

We are going to be piloting a new class starting this week. Here are the details:
1. Class will be held at 12pm and 630pm for 5 weeks
2. Limited to 5 people
3. Required to go through a FMS (functional movement screen) prior to starting
4. Contact Lauren to register for both!
Here is the class description:
The same principles involved in rehab of patients with injuries apply in performance enhancement and durability in athletics. When an athlete defaults to ineffective positions and movement patterns, it has a direct correlation on muscle output. The goal of this class is to improve an athletes performance by improving range of motion, stability, creating more optimal movement patterns and decrease injury risk by delaying fatigue. This class will run for 5 weeks, each week training will focus around a different movement related topic and how it relates to Crossfit.
Get it done,
CG
==
Princess Swanson liked this post
02 Mar
by: Published in Uncategorized

WOD 1: Box 2:  3 rounds for time of:

19 Burpees
19 Power Clean (95/65)
19 Double Unders

19 Pull Ups in between each round

WOD 2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round

==

Looking good Back Bay…

The scores are in and things went pretty well this first week.  Let’s celebrate that by doing a rather long and difficult workout!!!  A special thanks to Race-Pak for coming out and sponsoring the event as well as Katie Pietrowski for the killer photography!  Another thank you to everyone who came out this Saturday to cheer on the athletes.

Let’s do it again,

CG

==

01 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put in your scores!)

WOD 1: 9 min AMRAP of:

12 Cal Row
8 Push Press (95/65)
4 Front Squats (95/65)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

WOD 2: 9 min AMRAP of:

12 Cal Row
6 Push Press (115/75)
3 Front Squats (115/75)

At the end of the 9 minute mark:

6 minutes to complete to find:

2RM Thruster

==

Put your hands together…

And give yourselves a round of applause.  With the first week of the Opens behind us, 15.1 and 15.1A have already tested our grips and our explosive power / technique.  With such a strong opener, one can only wonder what is left over in the four weeks to come.  Last year we had C2B Pull Ups with Overhead Squats!  What will we have in 15.2?  Maybe some Burpee Chest to Bars?!!!

Cross your fingers,

CG

==

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