10 Jul
by: Published in Uncategorized

Team WOD: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25Russian Kettlebell Swings (24/16)
30 Double Unders

Partners perform alternating exercises


Scavenger hunt!!!!…

When:  July 18th (a week from today) from 10 AM – 1 PM (meet at St. James at 9:30)
Where:  St. James location (Box 1)
What:  Coach Angelo has prepared a special treat for everyone who is planning on playing.  From the man himself:

Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification.  The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!

Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team.

May the force be ever in your favor,



Princess Swanson liked this post
09 Jul
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

6 Press
6 Push Press
6 Push Ups
2 Reverse Wall Climbs

WOD: EMOTM for 12 minutes:

3 Thrusters (115/75)
4 Over the Box Jump Burpees (24/20)


My hopes for you…

I hope that you think this workout is as easy to perform as it was to type.  I hope that you see only 7 reps per minute and think you have this in the bag.  I hope that you have all of your equipment ready to go and think that this is going to be 12 minutes of picnic-ing.  I hope you crush that first minute and bob your head in celebration.  I also hope that this happens every single minute.

One of these hopes will be in vain,



08 Jul
by: Published in Uncategorized

Please note that the evening Endurance classes will be taking place at the Fenway track.  Don’t forget to bring all of the things you are going to need (water, towels, etc.)

WOD: 5 rounds for time of:

400M Run
10 Kettlebell Swings (24/16)
10 Burpees
10 Box Jumps (24/20)
10 Pull Ups
10 Sit Ups
10 Wall Balls (20/14)


Kelly much?…

Taking a new twist on one of the “girl” workouts from can certainly spice things up.  Adding four new movements and cutting  the reps way down gives this old WOD some new life.  There is still a ton of robustness to achieve today.  Also, it is important to note that more than before, the transitions are going to matter immensely with all of the changes in this workout.

Variety is the spice of life,



Princess Swanson liked this post
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