25 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Free Spirits, Hustlers, Workaholics, Rappers, Singers, Actors, Runners, and Bostonians…..

On Friday April 25th, 7pm, at 209 Columbus Ave one of the WODs will be….


Cagney And Lacey

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Squat Snatch (135/95)
21 Double Unders

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Clean & Jerks (135/95)
21 Double Unders



Bern K. Prince

24 Apr
by: Published in Uncategorized

Skill: 3 rounds of:

Reverse Wall Climbs
Alternating KB Press
Double KB Russian Swing

Same KBs as the ones being pressed

WOD: 6 rounds for time:

200M Run
12 Wall Balls (20/14)
10 Deadlifts (135/95)
8 Burpees


So what should you do with all of this information?!…

Pay attention!  The hour you are at the gym is one of the most important hours of your day.  This hour let’s you release the stresses of your day (or prep for your day if you are a morning person).  It let’s you socialize.  This hour allows for an improvement of health and fitness and it promotes a sense of a healthy / joyful / positive community.  You are doing a lot of work mentally and physically, so it is imperative that you are self-aware.  Remember, exercise is for life, so being good at it will allow you to enjoy it safe and sound for a long time to come.

With all of the love,




23 Apr
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

1 Clean Pull
1 Hang Power Clean
1 Power Clean
1 Shoulder to Overhead

Go up in weight every 5 minutes

WOD 2: EMOTM for 20 mins:

1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

Go up in weight every 5 minutes


Rhabdomyolysis:  Signs and symptoms…


Pinpointing whether or not you have rhabdo can be a little bit difficult.  Some of the signs and symptoms are vague, but some are definitely outstanding.  You may also not exhibit any issues until later on so it is important to pay attention.

Painful, swollen, bruised, or tender areas of the body
Muscle weakness or trouble moving arms or legs
General feelings of illness
Nausea or vomiting
Confusion, dehydration, fever, or lack of consciousness
Dark-colored urine; reduced or no urine output

If you feel like you have rhabdo, a blood or urine test should be done to confirm it.  Conditions can vary per person, but it is always good to be paying attention.  PLEASE KEEP IN MIND that it is important to know the difference between being sore (really, REALLY sore) and being hurt / having rhabdomyolysis.  Most of the coaches were sore for a week after the 14.5 workout, but we know what it is like to push the limits and what it feels like to be sore.  If you are not yet comfortable with having all of your muscles ache from a punishing workout, then be sure to learn your limits and starting paying attention to how your body reacts to exercise!

With much love,



Joel Valles, Darien Bosques liked this post
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