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11 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 14
Where: Fenway Park!!

29 Spots available with the special RBCC discounted rate (as of publishing time)
Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  20 mins to complete:

3 x 15 Front Squats (1:00 rest between sets)

 

WOD: 3 rounds for max reps of:

1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Cal Row
1 min AMRAP of: Wall Balls (20/14)

Rest 2 minutes between rounds

==

So if you want some snacks…

And you want them delivered to your home on your schedule…you know what to do…Race-Pak.com.  It may not be important now, but when the next paleo challenge begins on October 1st (details to come later), you may find this information useful!  Other than that, I dont have a lot more for this week.  Still ahead on the blog we have the NPGL and a ton of upcoming events including:

September 19th: Apres Crossfit! Social
September 27th: Bring a Friend Day
October 1st – 31st:  Team Paleo Challenge
October 11th:  Paleo Seminar
October 1st – 31st:  Weight Loss Program
October 12th:  Beat the Streets Charity Event
November 22nd:  Internal Triple Team Throwdown!!!
Oh damn,
CG
==

 

11 Sep

Hey Athletes and Socialites,

 

 

 

We have so many events in the next few weeks.  Our first Social happens Friday September 19th after our regular competition class at 209 Columbus Ave.   I also want to prep everyone to go get there dry cleaning done, maybe do some shopping at Saks 5th Ave, and get your hair done because Friday October 19th we are going to have a Fall Formal.  Let all the amateurs where costumes in October, here in the Backbay we are going to get dressed up, where ties, Fancy dresses, and Red Bottom shoes (Liz Nill, I know you have Red Bottoms).

To all the College Students… Taylor, Cam, Dasha, Sutty, Kristen, Elyse, Owen (#GoOwen), shoot me an email at bern@reebokcrossfitbackbay.com as we are trying to launch a college program and I want help an ideas.

- Bern K. Prince

What you call a hero, I call just doing my job.” FireFighter

 

10 Sep
by: Published in Uncategorized

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2:45 minutes to complete:

10 Pull Ups or Ring Rows
10 Burpees
15 Sit Ups
30 Double Unders or 13 Kick Outs

If you complete it, you can attempt it once more up to 5 rounds.

WOD 2: 2:45 minutes to complete:

3 Muscle Ups
6 Handstand Push Ups
9 Burpees
12 Toes to Bar
30 Double Unders

If you complete it, you can attempt it once more up to 5 rounds.

==

Back to the Pak…

After talking to Dan some more, I realized that some of this stuff has a pretty good discount.  If you have a moment, check out the price difference between what you see on the RacePak site and what you see in other places, including from the site of the product itself.  This is obviously not for everyone, but if you are the kind of person coming into the gym and buying fuel for fire pouches by the handful, some of this stuff may interest you, especially if you like home delivery.

Ending part,

CG

==

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