Forging Elite Fitness

Reebok CrossFit Back Bay
25 Nov
by: Published in Uncategorized

The day before Thanksgiving will (today) will be a “Come one, come all” kind of day for our members!

Team WOD 1: For time:

1000M Row
30 Front Squats (95/65)
50 Push Ups

Rest 2 minute

3 rounds of:

12 Deadlifts (95/65)
9 Hang Power Clean (95/65)
6 Shoulder to Overhead (95/65)
50 Wall Balls (20/14)

Rest 2 minutes

5 rounds of:

15 Box Jumps (24/20)
25 Sit Ups

Team WOD 2: For time:

1000M Row
30 Overhead Squats (95/65)
30 Handstand Push Ups

Rest 2 minutes

3 rounds of:

12 Deadlifts (135/85)
9 Hang Power Clean (135/85)
6 Shoulder to Overhead (135/85)
50 Wall Balls (20/14)

Rest 2 minutes

5 rounds of:

15 Box Jumps (24/20)
15 Toes to Bar

==

By tomorrow I meant Wednesday…

Please pass on a congratulations to your Internal Throwdown winners:

1st Place Rx Division:

Nini N.
Ben E.
Bobby R.

2nd Place Rx Division:

Dasha D.
Wes B.
Michael M.

3rd Place Rx Division:

Justine C.
Matt G.
Ben C.

Winner of the Scaled Division:

Emily B.
Andrew W.
Stephen G.

Congratulations guys!  It was such an amazing event and I can’t wait to do another one sometime next year.  In fact, I can’t wait so much that I pretty much have the blue prints all laid out.

It’s going to be epic,

CG

==

PS:  If you have not yet tried one of “The Best Bar Ever” you really should give it a whirl.  Clean source of protein and it is absurdly delicious!!!  Get some!

24 Nov
by: Published in Uncategorized

The day before Thanksgiving will (tomorrow) will be a “Come one, come all” kind of day for our members!

 

Pre WOD: 25 mins to find:

3RM Back Squat

WOD 1: 5 rounds for time:

5 Burpees
10 Hanging Knee Raises
15 Air Squats
30 Double Unders or 20 Kick Outs

10 minute cap

WOD 2: 5 rounds for time of:

5 Burpees
10 Toes to Bar
15 Air Squats
30 Double Unders

10 minute cap

==

Hi everybody…

We are working our way up in weights and slowly coming to the grand finale of our Back Squat cycle. The remaining schedule will go as follows: This week we are testing our 3RM and the week we have another 5 x 1 next week. The following week we will be testing our 2RM and again follow it up by a 5 x 1 on the following Tuesday. This will put our 1RM test on 12/23 to hopefully you will receive my new 1RM Back Squat present. If you have been good and diligent so far, then I am sure something this holiday season will be a strong one.

Hi Dr. Nick,

CG
==

23 Nov
by: Published in Uncategorized

The day before Thanksgiving will (Wednesday) will be a “Come one, come all” kind of day for our members!

WOD 1: For total time:

100 Calorie Row

Rest 2 minutes

75 Push Press (55/35)

Rest 2 minutes

50 Russian Kettlebell Swings (24/16)

Rest 2 minutes

25 Burpees

Last done 11/25/2012

WOD 2: For total time:

100 Calorie Row

Rest 2 minutes

75 Push Press (65/45)

Rest 2 minutes

50 Russian Kettlebell Swings (32/24)

Rest 2 minutes

25 Burpees

Last done 11/25/2012

==
Merry Monday to all!…

Please note that thanks to Coach Monica, Reebok CrossFit Back Bay will be having classes this Thursday and Friday. Each day will have two classes. The first will be at 8:30 AM and the second will be at 10:00 AM. If you are interested in coming, please come to Box 2 and put your name on the sign-up sheet! We will meet our winning athletes tomorrow and give them a round of applause!

By the way I finished the Hunger Games book and I hope the movie is better,

CG
==

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