Forging Elite Fitness

Reebok CrossFit Back Bay
11 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

A1) 5 x 5 + 3 Press + Push Press

3 sets of:

B1) 30 Wall Runs anyhow
B2) 10 Lateral Plate Raises

WOD: 4 rounds of:

20 seconds Ring Support Hold
20 second Bottom of Push Up Hold
20 seconds Push Up AMRAP

Rest 1 minute between rounds


Hi everybody…

This is your friendly reminder that the two 90-min Endurance classes (in the evening) will be taking place at the Clement track in Fenway.  Please do not show up to the gym if you have signed up for those classes.  If you show up to St. James, you will be promptly introduced to a barbell and to presses of all sorts.  Coach Angelo will have be running some outdoor workouts during the summer on the following dates and locations:

Tuesday, May 12th at the Fenway track
Thursday, May 21st at the Boston Common
Saturday, May 30th at Harvard Stadium

Please note that the rest of the dates (JUN, JUL, AUG) will be posted later.

Bring some sunblock!!!,



10 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

5 x 5 Front Squats at 15×5


WOD: 6 rounds for time:

200M Run
6 x 1 arm Kettlebell Swings (each arm) (24/16)
6 Burpee Box Jumps (24/20)


This is some good weathah…

Let’s have a quick look at the week ahead so you can be ready physically, physiologically, emotionally, psychologically, spiritually, biologically, chemically, epistemologically, zoologically, osteologically, odontologically and medically, historically and futureologically, etymologically, someofthesearemadeupacally and so on.

Monday = Front Squats
Tuesday = Press + Push Press (combo love) and some shoulder stability work
Wednesday = hmmm…I am not 100% sure on this one yet
Thursday = Brand new gymnastics movements (sorry tall people…you will have to be very careful!)
Friday = The much “loved” Cluster will make an appearance

I just really, really want you to be ready,



09 May
by: Published in Uncategorized

Hero Sunday WOD: Rankel: 20 min AMRAP of alternating rounds of:

6 Deadlits (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (32/24)
200M Run



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