21 Apr
by: Published in Uncategorized

WOD 1: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
6 Shoulder to Overhead (95/65)
6 Pull Ups
6 Burpees
6 Toes to Bar
6 Push Ups

WOD 2: 5 rounds for time of:

30 Double Unders or 20 Kick Outs
5 Shoulder to Overhead (135/95)
3 Muscle Ups
6 Burpees
9 Toes to Bar
12 Push Ups


Let’s define rhabdomyolysis…

Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage (merriam-webster).  Otherwise known as “Rhabdo”, this condition can come from many sources and affect humans and animals alike.  Despite of causation, the breakdown of muscle tissue can lead to some serious kidney damage and should be taking very seriously.  A while back CrossFit came under fire after an article, CrossFit’s dirty little secret, was published in the Huffington Post.

The reality is that Rhabdomyolysis has never been a secret in the CrossFit community.  CrossFit has been publishing articles with respect to this condidtion since 2005 in order to bring the attention and consideration it deserves.  This is a real and fortunately rare side to pushing your body beyond its limits (especially if you are a beginner)

Proper form, coaching, and self awareness as well as common sense are the best tools to prevent this condition.  Keep an eye out on the blog for the rest of the week as we discuss symptoms and susceptibilities!

Fun stuff,










20 Apr
by: Published in Uncategorized


WOD:  For time:

100 Burpees


Hey, at least it is not a marathon…

Speaking of marathons, if you have a moment from this momentous occasion and have wondered what it took to organize an event of this magnitude click here to get a review of the Boston marathon by the numbers.  Good luck to all runners and I hope you guys have a wonderful and safe Marathon Monday!

3, 2, 1…GO!,



These are your RCBB runners.  Text  #345678 and then the bib number to receive updates!

Megan Barrows:  26030
Lindsay Durr:  32006
Sean McCue:  31042 (11:25 starting time)
Arielle Ocasio:  27609 
Chad Verry:  31081
Megan Elizabeth Flood:  25899
Michael Gilbert:  35780 (13th year in a row)
Lori Webber:  27372
Dawn Leaness:  17125  (10:25 AM start time)
Lori Carpenter:  30130
Eddie Dzialo:  31233

20 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Thinkers, Free Spirits, Risk Takers, and Dream Chasers…..

After some changes the destination for watching the Marathon will be a place called The Lower Depths at 476 Commonwealth Ave in Boston ( Get the word FJ) .  It is open at 9am (I suggest getting there by 9am) It is a place the has good food and beverage (Dahne  they have 150 beers) , it has access to see the runners with no problem and after some talk with some bar owners on Boylston St, the anticipate long lines and the starting at 7am.  That’s the place and if you have no where to watch friends come by.  We posted Bib numbers and Gino will repost Monday.  Feel free to email me at


” At the other side of fear is Success.”








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