We’re having our RCFBB Summer Social on Saturday, August 29th!
Come hang out and enjoy the dog days of summer with your fellow RCFBB members…
Time: 3:00 PM – 6:00 PM
Location: The Lawn on D
+ We’ll be meeting at the picnic tables under the beer tent
+ There will be a cash bar
+ Come Rain or Shine
The Bay State Games weightlifting competition is this weekend. If you are competing, it is very important that you send me the following information to email@example.com:
1. Weight class
2. How close you are to required weight
3. Projected opener for each lift (I can help with this if you are still unsure)
4. Goal weight for each lift (either current PR or slightly over — something you believe you MIGHT be able to hit on a good day)
If anyone is having issues making weight, please let me know and I will help with your cut over the next few days. Also, if you don’t know, you are required to compete in a singlet. For anyone who doesn’t have one, you want to order a standard wrestling singlet from Amazon.com. Send me a link to the one you are thinking of getting. I have Amazon Prime and can get you two day shipping if you need to order one last minute. Send any other questions my way, looking forward to coaching you all this weekend!
Earn a FREE month when you refer a friend…
Refer as many friends as you’d like, there’s no limit to the number of months you can earn!
Contact Lauren for more details: firstname.lastname@example.org
The Langham, Boston – Esplanade Room
250 Franklin Street
Boston, MA 02110
Directions, Public Transportation, and Parking
6:00 PM – 9:00 PM: Cocktail Reception (Open Bar)
9:00 PM – 11:00 PM: DJ, Dancing, Prizes (Cash Bar)
Cocktail Attire – Suits For The Men & Dresses For The Ladies
Red Sox Tickets
A Very Special Item
A One-Year Membership to Reebok CrossFit Back Bay
Physical Tickets Are Not Required – Guest’s Names & Tickets Will Be At Check In
For Additional Information
Strength Program Changes for 2015
Hello lifters, competitors, those preparing for beach season, and those who like to grunt in the strength cave!
You may have noticed some changes to our strength classes for 2015, and I would like to take the time to explain some of those changes and the reasoning for them. Due to popular demand, we have increased the strength schedule to a full 5 days per week. If necessary, we also have the option to open up even more classes and expand to a full-blown strength program if the desire for these classes is there. The main thing I want to explain is the addition of our POWER program and the difference between POWER and WEIGHTLIFTING:
This program is a separate, stand-alone powerlifting program. For those who are familiar with the sport of powerlifting, it is a competition to achieve the heaviest total in the squat, bench press, and deadlift. Our powerlifting program has a slightly different focus in that the goal is to build a strength and mobility base for our members who either a) have not done strength training before or b) have reached a plateau in their Olympic lifts because they lack the requisite strength to continue improving. Those who are also looking for some variety in their weekly strength schedule can also greatly benefit from incorporating the power program into their training days. This program will lay the foundation of strength and position to continue progress in both weightlifting and CrossFit without injury.
Our weightlifting program will be similar to what you have seen in the past, with some slight changes now that we also have a powerlifting program. The goal of the weightlifting program is to improve technical proficiency in the snatch and the clean and jerk while increasing maxes in these lifts. There is a large focus on positional strength through each phase of the lift, and the style of program comes from some of the best schools and training philosophies to come out of Russia. There is extensive technique practice, and maximum weight lifted is strictly regulated to ensure that lifters do not exceed their ability level and can continue to train injury-free for extended periods of time.
For those of you who have not tried our lifting program and are interested, it is an excellent supplement to our CrossFit program here at Back Bay. Learning how to lift properly without injury is a cornerstone of being able to perform well in our WODs, and many of you have expressed the fact that you want to improve your technique and understanding of these movements. The strength classes are performed at a much slower pace than strength work in regular classes, and their is constant feedback and coaching provided during these classes.
We now also offer Lifting Level 1 classes on our schedule for those who are nervous to start a strength program or for those of you who wish to get a better understanding of our strength classes before jumping in. These classes are done at a much slower pace and involve more repetitions at lighter weight to help you acclimate properly to a strength-training regimen. At Reebok CrossFit Back Bay we pride ourselves on the quality of our strength program, and we are positive that you will receive great benefit from incorporating these classes into your weekly schedule regardless of experience level! Any and all questions can be directed to email@example.com, thank you!