Fun & Fitness

Reebok CrossFit Back Bay
18 Dec
by: Published in Uncategorized

GS:  4 rounds for perfection:

1:

4-7 Pull Up Negative
10 V-Ups
4-7 Jumping Chest to Bar Pull Ups
20 Alt. Leg Hollow Hold

2:

4-7 Deadhang Chest to Bar Pull Ups
10 V-Ups
4-7 Deadhang Chest to Bar Chin Ups (wide)
20 Alternating Leg Hollow Hold

WOD 1: For time:

30 Front Squats (135/95)
30 Hanging Knee Raise
20 Back Squats (135/95)
20 Burpees
10 Overhead Squats (135/95)
10 Pull Ups

10 min cap

WOD 2:  For time:

30 Front Squats (135/95)
25 Toes to Bar
20 Back Squats (135/95)
15 Handstand Push Ups
10 Overhead Squats (135/95)
5 Muscle Ups

10 min cap

==

Schedule…

All will be normal this week, but starting next week the schedule will get a little different.  Let’s take a good look at it!

Monday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (Christmas Eve):  5:30 / 6:30 / 7:30 / 8:30 Wednesday (Christmas Day):  Closed
Thursday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Friday:  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Saturday:  Normal schedule
Sunday:  Normal schedule

Monday (12/30/13):  6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00 / 5:00 / 6:00 / 7:00
Tuesday (New Years Eve):  5:30 / 6:30 / 7:30 / 8:30 / 11:00 / 12:00 / 1:00Wednesday (New Years Day:  Closed
Thursday:  Back to normal

Please note that outside of Thursday (1/2/14) Box 1 will be closed each of the days listed above)

Its going to be a tough week,

CG

==

18 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

This Friday at 209 Columbus Ave, at 7pm one of the WODs will be….

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

 

boxer

 

Afterward if anyone wants to come in and hang out please do.  We will all be at the gym until 9 13pm (I know a little later than usual but it’s the holiday) and if you do….PLEASE WEAR AN UGLY SWEATER!!!!!

 

-Bern K. Prince

“Rest is for the weak.”  Victor, one our longtime members at RCFBB

 

 

 

 

 

 

 

17 Dec
by: Published in WODs

WOD 1: 5 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps (24/20)
13 Push Ups

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 mins

WOD 2: 6 rounds for time of:

6 Power Clean (155/105)
10 Box Jumps
4 Handstand Push Up

Rest 1 minute

For time:

15 Thrusters (155/105)

Total cap time = 15 minutes

==

This should be good…

If yesterday’s workout did not have enough pizzazz for you, then today should do just fine.  15 minutes to perform 2 different workout should suffice, but there isn’t a whole lot of time to hang out and enjoy yourself.  Scale if you need to, but keep things steady.

Rock steady,

CG

==

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