Forging Elite Fitness

Reebok CrossFit Back Bay
16 Apr
by: Published in Uncategorized

Pre WOD: 20 mins to find: 2RM Hang Squat Clean

WOD: For time:

10-8-6-4-2 reps of:

Hang Squat Clean (66 % of Pre WOD)

2 Reverse Wall Climb after each set of Hang Clusters

5 minute time limit


Does anyone know why today is so darn special?!?!?!?!?!?!?!?…

Today is the very happy third anniversary of the blog!  Back on 4-17-12, I was asked to post the workout and maybe post some kind of an explanation for it.  Over 1000 posts (one post just about every single day since) later and we have talked about almost everything under the sun.  Shout out to everyone who reads them and giggles a little bit.  Special shout out to everyone who has moved away and still keeps up with the blog every once in a while.  I have a lot of fun making it and I am delighted that you have enjoyed reading it.

I hope it keeps getting weird between us,



Princess Swanson liked this post
15 Apr
by: Published in Uncategorized

Pre WOD:

Front Lever practice
Elevated Straddle Press lean and hold practice

French Throwdown WOD 1:  For time:

50 Double Unders
40 Toes to Bar
30 Power Snatch (75/55)
20 Overhead Squats (75/55)

Level 1:  10 min cap
Level 2:  7 min cap


Let’s take a look at the WOD…

50 Double Unders should not be a problem, but if it happens to be, it’s going to be a huge problem.  Just like in life, some lessons are just hard to learn, but they are always important!  40 Toes to Bar can be scaled if needed, but there are still 40 of them so break them up early if you know you struggle here.  30 Power Snatches aren’t too bad at that weight as long as you keep using your hips and your grip can last you.  20 Overhead Squats should not be hard, but since you are probably close to red lining it at this point, these may feel more like a 1RM being done 20 times.  Either way, set that back and those shoulders and get to work!

¡Oh non!,



14 Apr
by: Published in Uncategorized

WOD:  3 rounds for time of:

400M Run
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
500M Row
20 Double Unders
10 Burpees
10 Wall Balls (20/14)

30 minute timie limit


The French Throwdown 2015…

We just finished the 2015 Opens season and if you were even mildly curious about it, you probably foraged through the leaderboard a little bit.  One of the most popular thoughts is this:

“If only I competed in _____ I would’ve totally made it to the games”

Now you have an opportunity to settle that argument once and for all.  Are you as fit as the men and women across the pond?  For the next three weeks will be testing our fitness and wits in the same fashion as the Opens (Leaderboard and all).

Due to the unpredictability of the competition workouts, these will be schedule on Wednesday, Thursday, or Friday.  I’ll give you a heads up the day before and that way you guys can come ready!

Bonne chance à tous,



John Sheehy liked this post
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