25 Feb
by: Published in WODs

Skill: Handstands

Warm Up: 3 rounds of:

5 Reverse Wall Climbs
50 Wall Runs

WOD L1: EMOTM for 20 minutes:

Odd: 30 second Handstand


45 second Top Plank Hold

Even: 5 Hang Power Clean (95/65)

WOD L2:  EMOTM for 20 minutes:

Odd: 4 Handstand Push Ups
Even: 3 Power Clean (205/135)


Remember this…

If you find yourself extremely capable in the exercises at hand, challenge yourselves.  Make every round unbroken.  Make every unbroken round touch-and-go.  Make every unbroken touch-and-go round under a certain time period.  These are just a few ways to tighten up the slack in a workout like this one.  Scale accordingly and see how far into 20 minutes you can find your limits!

They should be somewhere around 30 minutes,



25 Feb
by: Published in Apres Crossfit


Hey Athletes,

The first person featured for The Noir Tie Affair on Friday, March 2nd 2013 is Dawn Harper. She will be running the Boston Marathon on April 15th, 2013 and this is the reason why in her own words…

My charity – buildOn - helps break the cycle of poverty, illiteracy, and low expectations through service and education in the U.S. and abroad.  
In the U.S., buildOn creates afterschool youth service programs for urban teens to lift up their communities and change the world through intensive community service.  95% of these students go to college.  Additionally, buildOn has built over 500 schools in Africa, Asia, and Central America.
The buildOn Boston Chapter has collaborated with Boston Public Schools to send high school students on a “Trek for Knowledge” in Nicaragua.  buildOn’s Treks for Knowledge give American students the opportunity to travel to a developing country to help build these schools, stay with a local indigenous family, and learning local customs.  All funds raised through the Boston Marathon team will support the Trek for Knowledge in Nicaragua. 
To find out more about the cause click here and to donate to Dawn Harper’s page click here.
 Noir is the French word for “black”.

Noir is the French word for “black”.

Friday at 7pm, there will be a competition WOD from 7pm to 8pm, and after that bring out your finest clothes (Hey Sheffi, bring out the Top Hat, and Anna I want to see red shoes ) because from 8pm to 930pm we will have our fundraiser (free to attend), where will socialize and have amazing raffle items for people to bid on.

-Bern K. Prince

“We all die.  The goal isn’t to live forever. The goal is to create something that will.”

24 Feb
by: Published in WODs

Skill: Double Unders

Warm Up: Flight Simulator (only the way down)

WOD L1: 5 rounds for time:

50 Double Unders
15 Push Press (85/55)
10 Over the Box Jumps (24/20)

1 minute rest

WOD L2: 5 rounds for time:

50 Double Unders
15 Push Press (115/75)
10 Over the Box Jumps (30/24)

1 minute rest


A couple of things on my check list…

  • We now have a camera at Box 1!  If you do not have a picture for mindbody, get it done!  Same goes for those of you who go to Box 2
  • Everyone has an InTouch coach who sends you awesome e-mails full of love and stuff.  Read those e-mails and reply if need be!  We want to know how you are!
  • Sign up for the Opens!!!!!  Perhaps the most important thing you will do all week
  • Time is running out to sign up for the Opens, so make sure you sign up
  • Do this
  • And this

That is all…for now,




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