Forging Elite Fitness

Reebok CrossFit Back Bay
18 May
by: Published in Uncategorized

Happy Birthday

Pre WOD:  35 mins to complete:

3 x 5 Push Press

2 x 3 Push Press

1 x 1 Push Press (score this on WODIFY)

Make each set is heavier than the last

WOD: 15-10-5 reps for time of:

Push Press (50% of heaviest Push Press)
Hang Power Clean (50% of heaviest Push Press)
Deadlift (50% of heaviest Push Press)


I know I am late…

But this week’s coverage is here:

Yesterday:  Was a great day!
Today:  Some more going overhead and getting strong doing it (going to talk about this some more next week)
Wednesday:  150 Pull Ups for time…maybe…
Thursday:  Brand new Gymnastics movement!
Friday:  Snatch…as in from the floor and with a full squat.

Got a great week ahead of you,



17 May
by: Published in Uncategorized

Pre WOD:  25 mins to find complete:

A)  5 x 5 Overhead Squats

B) 5 sets of 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: 3 rounds of:

200M Run
30 Double Unders
10 Wall Balls (20/14)



If that workout looks suspiciously easy, rest assured that it is, in fact, easy.  This workout is easy as long as you stay within your limits.  This workout is easy as long as your legs are fresh after doing the Overhead Squats.  This workout is easy as long as you take your time going up the stairs.  This workout is easy as long as you keep coming up with reasons for it.

If only there were another option,



Ellen M. Gordon Ward liked this post
16 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: Adam Brown: 2 rounds for time of:

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)

Last done January 12, 2014


From the website…

Adam was a man of extremes, whose determination was fueled by faith, family, and the love and support of his wife. He was a man who waged a war against his own worst impulses and persevered to reach the top tier of the U.S. military. Always the first to volunteer for the most dangerous assignments, Adam’s final act of bravery led to the ultimate sacrifice.

If you have not read his story, you owe it to yourself.

RIP hero,



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