News and Updates Blog
12 Jul
by: Published in News and Updates

With the games formally kicking off tomorrow, this video tribute goes out to Our Champions!!!



02 Jul
by: Published in News and Updates

The Reebok CrossFit Back Bay scheduling system is now mobile enabled!

If you go to the RCFBB homepage and *click* “schedule” you’ll automatically be transferred to a mobile-optimized schedule for easy booking. Scheduling your classes is now as easy as picking up your smart phone!

25 Jun
by: Published in News and Updates

4th of July Week Schedule

  • Monday, July 2nd – Full Schedule
  • Tuesday, July 3rd – Full Schedule
  • Wednesday, July 4th – Closed
  • Thursday, July 5th – Limited Schedule [7:30, 8:30, 12:00, 1:00, 5:00, 6:00]
  • Friday, July 6th – Full Schedule
  • Saturday – July 7th – Full Schedule
21 Jun
by: Published in News and Updates

The Reebok Nano 2.0s are in!

See Lauren to place your order. Our order goes in on June 29th – so place your order today!

23 Apr
by: Published in News and Updates

First round of enrollment is officially closed. As we work on expansion plans throughout Boston, we will continue to hold Free Trial classes and host complimentary workout sessions for all of our wait list members. A cap will be placed on our second round of enrollment as well, so don’t wait too long and sign up for your Free Trial Session today!   Simply click here: Free Trial!

20 Apr

If you are interested in a complimentary free trial session, simply go to Free Trial! 

20 Apr

Reebok CrossFit Back Bay will be closing their first round of membership enrollment at 6:00 PM on Friday, April 20, 2012.
If you would like to sign up for a membership, please stop in at the facility between 9:00 AM and 6:00 PM to meet with Michael Cahill.

Once the first round of enrollment closes, a wait list process for their second round of memberships will begin immediately. To sign up for a complimentary Free Trial session, go to

Reebok CrossFit | Back Bay is Boston’s elite Crossfit training and performance center. RCFBB provides unsurpassed personal training in a small group setting to working professionals and resident Bostonians of all ages and experiences. Training sessions take place in a community based environment offering support and inspiration to achieve the highest levels of mental and physical fitness.

To keep up to date on future growth and expansion plans, please like us on Facebook

19 Apr

CrossFits around the Nation are sponsoring a workout to raise money for the families of the seven fallen Marines of HMLA-469, callsign “Vengeance,” who tragically lost their lives in a pre-deployment training exercise on 22 February 2012.

What are we doing to help?

What: Vengeance Memorial Fundraiser ($10-20 donation)
When: Saturday April 22th and Sunday 22nd
Where: CrossFit Bakck Bay
Why: To support the families of Marines that have passed (please see below)

Please come to the WOD – if you can’t make it, purchase a shirt

WOD (Workout Of the Day):
7 Rounds of:
4 Snatches
6 Clean and Jerks
9 Deadlifts (135/95lbs)
*Scale as needed


On 22 February two Marine Corps helicopters of HMLA-469, a UH-1Y and an AH-1W, took off from Camp Pendleton on a routine training mission in preparation for the squadron’s upcoming deployment. Aboard the UH-1Y was Maj Anderson, Capt Quin, Sgt Everett, LCpl Elliott and LCpl Little. Aboard the AH-1W was LtCol Budrejko, the squadron’s XO, and Capt Cerniglia. At approximately 8 p.m. the two helicop…ters collided over the deserts Northwest of Yuma killing all seven Marines aboard.
These Marines were part of a Helicopter Squadron named “Vengeance” (HMLA-469)

In memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years.

06 Apr
by: Published in News and Updates

What is the Whole30?

Certain food groups (like grains, legumes and dairy) are probably having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin problems, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the inflammatory, insulin-spiking, calorie-dense but nutritionally sparse food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be provoking. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact – the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and thousands of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

The Whole30 Program, As Outlined

Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.
  • Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.
  • Do not drink alcohol, in any form.
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.
  • Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.
  • Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!

One last and final rule. You are not allowed to step on the scale for the duration of your Whole30 program. This is about so much more than just weight loss, and to focus only on your body composition means you’ll miss out on the most dramatic (and lifelong) benefits this plan has to offer. Give yourself a well-deserved, long overdue break from fixating on that number on the scale! Absolutely NO weighing yourself or taking comparative measurements during your Whole30.

The Fine Print


A few concessions, based on our experience, and those of our clients. These are less than optimal foods that we are okay with you including during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.

  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is okay!
  • Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, dairy, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.
  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your greens.
  • Processed goods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”.

Ready to Start?

Now that you have the basic plan, you need to know how to implement it. It’s simple, actually. Start now. Today. This minute. Count out thirty days on your calendar. Plan out a week’s worth of meals, go to your local health food store, farmer’s market or grocer and stock up on things you’ll be eating. And then… go. Cold turkey, just start. Don’t put this off, not for one more day. If you give yourself excuses or reasons to delay, you may never begin. Do it now.

Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, for the next 30 days. Your only job? Eat. Good. Food.

The only way this will work is if you give it the full thirty days, no cheats, slips or special occasions. This isn’t Whole9 playing the tough guy. This is a FACT, born of education and experience. You need such a small amount of any of these inflammatory foods to break the healing cycle – one bite of a friend’s pizza, one splash of milk in your coffee, one lick of the spoon mixing the cake batter within the 30 day period and you’ve broken the “reset” button. You must commit to the full program, exactly as written. Anything less and we make no claims as to your results, or the chances of your success. Anything less and you are selling yourself – and your potential results – short.

It’s only 30 days.

It’s For Your Own Good

Here comes the tough love. This is for those of you who are considering taking on this life-changing month, but aren’t sure you can actually pull it off, cheat free, for a full 30 days. This is for the people who have tried this before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.

  • It is not hard. Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”. YOU HAVE NO EXCUSE not to complete the program as written. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime.
  • Don’t even consider the possibility of a “slip”. Unless you physically tripped and your face landed in a box of donuts, there is no “slip”. You make a choice to eat something of poor quality. It is always a choice, so do not phrase it as if you had an accident. Commit to the program, 100%, for the full 30 days, and don’t give yourself an excuse to fail before you’ve even started.
  • You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
  • This does require a bit of effort. If you’re cutting out grains, legumes and dairy for the first time, you have to replace those calories with something. You have to make sure you’re eating enough, that your vitamins and nutrients are plentiful, that you’re getting enough protein, fat and carbohydrates. You’ll have to figure out what to eat for lunch, how to order at a restaurant and how often you’ll need to grocery shop. We’ve given you all the tools, guidelines and resources you’ll need in this Success Guide, but take responsibility for your own plan. Improved health, fitness and performance doesn’t happen just because you’re now taking a pass on bread.

In Conclusion

We want you to participate. We want you to take this seriously, and see amazing results in unexpected areas. Even if you don’t believe this will actually change your life, if you’re willing to give it 30 short days, do it. It is that important. We believe in it that much. It changed our lives, and we want it to change yours too.

Welcome aboard.

Source: Whole 9

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