Forging Elite Fitness

Reebok CrossFit Back Bay
26 Nov
by: Published in News and Updates

Thursday: 8:30 AM & 10:00 AM – 209 Columbus (Community Style Workout – No sign up required)

Friday: 8:30 AM & 10:00 AM – 209 Columbus (Community Style Workout – No sign up required)

Saturday: 8:00 AM, 9:00 AM, 10:00 AM, 11:00 AM, 12:00 PM, 1:00 PM – 209 Columbus

Sunday: 9:00 AM, 10:00 AM, 11:00 AM, 12:00 PM, 1:00 PM – 209 Columbus

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
==

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