18 Jul
by: Published in Uncategorized

Team WOD: For completed challenges:

5 mins to complete:

100 Burpees

4 mins to complete:

100 Hang Power Cleans (125/80)

3 mins to complete:

100 Russian Kettlebell Swings (24/16)

2 min to complete:

100 Shoulder to Overhead (65/45)

90 seconds rest between challenges


Fine tuning…

For whatever reason, this particular workout always gets to me.  There is something about it that makes me want to adjust it and optimize it to the point of perfection.  Slowly, but surely, it is improving and the following changes are the latest step in its evolution:

Hang Power Clean load increased 10 lbs for the men and 5 lbs for the women.
Shoulder to Overhead load was decreased from 75/55 to 65/45
The rest between each challenge was increased from 60 seconds to 90 seconds.

Please let me know how the changes go and what tweaks you think it may need.




Gram Tusia, Akemi Dazai liked this post
17 Jul
by: Published in Uncategorized

Team WOD: 4 rounds for time of:

750M Row
30 Over the Box Jumps (24/20)
30 Burpees
30 Russian Kettlebell Swings (24/16)

Partners can work at the same time afer the row has been finished for each round.


Scavenger hunt!!!!…

When:  Meet at St. James Avenue at 9:30 AM today!
Where:  St. James Avenue and then all over Boston proper
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 odds be with you,



CrFit Oncm, Princess Swanson liked this post
16 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

Odd: 30 seconds of: Double KB Overhead Carry
Even: 10 Ring Rows

WOD: For time:

AMRAP of Shoulder Press (95/65)
AMRAP of Push Press (95/65)
AMRAP of Thrusters (95/65)

Continue rotating between exercises until you reach 120 reps Rest as needed between exercises


One last idea…

On top of everything that we have discussed, there is one last idea that we haven’t covered:  personalized programming!  Being given a set of instructions beyond what you experience here at Reebok CrossFit Back Bay can certainly take your fitness to the next level.  Having some personalized programming can be the ideal tool to work on getting that first Pull Up, or maybe increasing your strength numbers.  There are a few members that receive personalized programming tailored to them and use this as a tool to achieve their fitness goals.

So go ahead and #approachacoach,



CrFit Oncm liked this post
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