Forging Elite Fitness

Reebok CrossFit Back Bay
11 Jan

Strength Program Changes for 2015


Hello lifters, competitors, those preparing for beach season, and those who like to grunt in the strength cave!

You may have noticed some changes to our strength classes for 2015, and I would like to take the time to explain some of those changes and the reasoning for them. Due to popular demand, we have increased the strength schedule to a full 5 days per week. If necessary, we also have the option to open up even more classes and expand to a full-blown strength program if the desire for these classes is there. The main thing I want to explain is the addition of our POWER program and the difference between POWER and WEIGHTLIFTING:

Power Program

This program is a separate, stand-alone powerlifting program. For those who are familiar with the sport of powerlifting, it is a competition to achieve the heaviest total in the squat, bench press, and deadlift. Our powerlifting program has a slightly different focus in that the goal is to build a strength and mobility base for our members who either a) have not done strength training before or b) have reached a plateau in their Olympic lifts because they lack the requisite strength to continue improving. Those who are also looking for some variety in their weekly strength schedule can also greatly benefit from incorporating the power program into their training days. This program will lay the foundation of strength and position to continue progress in both weightlifting and CrossFit without injury.

Weightlifting Program

Our weightlifting program will be similar to what you have seen in the past, with some slight changes now that we also have a powerlifting program. The goal of the weightlifting program is to improve technical proficiency in the snatch and the clean and jerk while increasing maxes in these lifts. There is a large focus on positional strength through each phase of the lift, and the style of program comes from some of the best schools and training philosophies to come out of Russia. There is extensive technique practice, and maximum weight lifted is strictly regulated to ensure that lifters do not exceed their ability level and can continue to train injury-free for extended periods of time.

For those of you who have not tried our lifting program and are interested, it is an excellent supplement to our CrossFit program here at Back Bay. Learning how to lift properly without injury is a cornerstone of being able to perform well in our WODs, and many of you have expressed the fact that you want to improve your technique and understanding of these movements. The strength classes are performed at a much slower pace than strength work in regular classes, and their is constant feedback and coaching provided during these classes.

We now also offer Lifting Level 1 classes on our schedule for those who are nervous to start a strength program or for those of you who wish to get a better understanding of our strength classes before jumping in. These classes are done at a much slower pace and involve more repetitions at lighter weight to help you acclimate properly to a strength-training regimen. At Reebok CrossFit Back Bay we pride ourselves on the quality of our strength program, and we are positive that you will receive great benefit from incorporating these classes into your weekly schedule regardless of experience level! Any and all questions can be directed to, thank you!

10 Jan
by: Published in Uncategorized

Team WOD: For time:

50 Burpees (alternating every 5 reps)
50 Pull Ups (alternating every 10 reps)
50 Box Jumps (24/20) (alternating every 15 reps)
100 Wall Balls (20/14) (alternating every 20 reps)
150 Double Unders (alternating every 25 reps)
100 Wall Balls (20/14) (alternating every 20 reps)
50 Box Jumps (24/20) (alternating every 15 reps)
50 Pull Ups (alternating every 10 reps)
50 Burpees (alternating every 5 reps)


I still remember it…

There was a really young kid named Justin.  A girl named Erin.  This quiet guy named Bern.  Another swimmer named Lauren.  We were all in what used to be a post office at 31 St. James Ave. discussing what grand plans lay before us.  The unpainted and unopened gym was still missing the equipment and the members (which are key ingredients).  This guy by the name of Josh Plosker was talking to us about what kind of a gym he wanted to open.  It was supposed to be one of the best gyms in the world!!!

That was three years ago.  Since then we have picked up a few more coaches, including another quiet girl named Jessa, a clean cut guy named Angelo, and a former master baker named Monica.  With literally tons of equipment and hundreds of members now making up the RCBB community, I cannot believe how quickly time has passed.  Thank you Michael.  Thank you Josh.  And a fantastically special thanks to you all!!!

We are definitely one of the better gyms out there,




09 Jan
by: Published in Uncategorized

Team WOD 1: For time:

30 Push Ups
30 Deadlifts (225/155)
30 Box Jumps (30/24)
60 Pull Ups
120 Wall Balls (14/10)
240 Double Unders
400M Run with plate (45/25)

Both partners have their own plate and both people do the run

WOD 2:  For time:

10 Handstand Push Ups
15 Deadlifts (250/175)
25 Box Jumps (30/24)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400M Run with plate (45/25)


From the website…

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

RIP hero,



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