WOD: 1-24-17

Pre WOD:

Partner Nordic Curls or Banded Ham Curls
10 Cossack Squats (weighted if you can)


5, 5, 5, 5 Back Squats @32×1

2 sets of:

10 Single Leg Good Mornings per side
10 Barbell Squat Jumps

Rest 30 seconds between sets

WOD: For time:

40 Cal Row
40 Wall Balls
20 Call Row
10 Cal Row
10 Back Squats (155/105)

10 minute time limit


Back to the challenge…

Nutrition challenge. Starts next Monday. Here are the details. You have until next Monday to complete. Read on to understand.

Nothing more,




WOD: 1-23-17 – Farewell Sean Germain!

Pre WOD: 2 rounds of:

2 ea TGU per side
25M KB Bottoms Up Carry
10 Wall Deadbugs


3, 3, 3, 3 Strict press @22×1

2 sets of:

10 Bench Prone DB/KB Row  (elevate bench off ground)

WOD: 5 minutes AMRAP of:

1 Curtis P (95/65)
1 Strict Pull Pp
1 Burpee

Add 1 rep with each completed round.

Rest 2 minutes

2 rounds for time of:

10 Shoulder to Overhead (95/65)
10 Pull Ups
10 Burpees


My dearest Sean…

You are off to greener pastures and you will be missed so. Your risque button up shirts, your vast collection of surprisingly comfortable shoes will be missed as well. Your coaching style and passion for the game will surely be sorely missed by the members here.

But most of all, I am going to miss the random shenanigans brought by being in the same room as you. You have made these times better and now I will have to paint a medball (wilson style) to make sure I don’t go crazy.

Maybe the big 150 lb. one,




WOD: 1-21-17 – Competitor’s Competition

Team WOD: For time:

100 Russian Kettlebell Swings
80 Wall Balls
50 Russian Kettlebell Swings
40 Wall Balls

Rest 2 minutes

50 Cal Row
40 DB Thrusters
40 Cal Row
30 DB Thrusters
30 Cal Row
20 DB Thrusters


Competition this afternoon…

Reebok CrossFit Back Bay will be hosting a small, cozy, even intimate competition amongst the top athletes here. I, and a few other coaches, have been made eligible to throw down with a few of you guys. Very excited!

If you would like to drop in to witness the shenanigas, please come by our Columbus location between 1 and 4 PM today. So bring a drink and come watch us work out,

Solid deal,



PS…thanks for calling me out on not showing up on Saturday. Shame, shame, shame on me!


WOD: 1-20-17 – Party tonight at the gym!

Pre WOD: 5 rounds of:

30 seconds on / 30 seconds off of:

Row sprints

Strength: 6 sets of:

1.1 Power Cleans

2 sets of:

12 DB Single Arm Upright Row per side
50M Double KB Front Rack Carry

WOD: EMOTM for 10 minutes:

Odd minutes: 2 Touch and go Power Cleans (155/105) every 30 seconds
Even minutes: 20 seconds of max effort Muscle Ups or 10 DB Renegade Rows

Rest 2 minutes

In 2 minutes:

Accumulate as much time at the bottom of the Double KB bottom Front Squat


Last reminder…

We are having a winter social in our Reebok CrossFit Back Bay location tonight!  Bring your business cards and your cocktail finest to relax by the bar and do some much deserve ‘networking’. To double down on the shenanigans, at 9 PM, the party will be carried out elsewhere.

Come on by to find out where,

Coach Gino