Forging Elite Fitness

Reebok CrossFit Back Bay
03 Feb
by: Published in Uncategorized

Pre WOD: EMOTM for 15 mins:

3 Strict Press and 5 Push Ups

Increase weight if necessary

WOD 1: For time: 5 rounds of:

100M Row
10 Push Press (95/65)
8 Over the Bar Burpees

You have 3 minutes to complete each round

Each round should be done as quickly as possible

Slowest split is your time

WOD 2: For time: 5 rounds of:

130M Row
10 Push Press (115/75)
8 Over the Bar Burpees

You have 3 minutes to complete each round Each round should be done as quickly as possible

Slowest split is your time

==

I have a distinct feeling…

For all of the Kill cliff lovers in Reebok CrossFit Back Bay!  The new Berry Legit (get it!?) flavor will be coming your way soon!  You’ll get a heads up when it arrives at the gym, but for now you can just salivate over the photo.

…this is going to be a difficult workout,

CG

==

 

02 Feb
by: Published in Uncategorized

Coach Erin’s Pre WOD:  2 rounds of:

30 second AMRAP of:  Deadlift
30 second AMRAP of:  Hang Power Clean
30 second AMRAP of:  Shoulder to Overhead
30 second AMRAP of:  Back Squats

30 seconds rest between exercises

2 minutes rest in between rounds

The loads for the lifts are

WOD: For time:

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats
75 Double Unders

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups
50 Air Squats

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups
25 Sit Ups

Rest 45 seconds

10 Pull Ups
15 Burpees
20 Push Ups

Rest 45 seconds

10 Pull Ups
15 Burpees

Rest 45 seconds

10 Pull Ups

14 minute time limit

Coach Erin’s Post WOD:

50 Barbell Sit Ups

8 minute time limit

==

Enough snow yet?…

Please note that today’s workout will be about going fast.  With a 14 minute cap, but with 3:45 of those minutes spent resting, you really have about 10 minutes to finish a reasonable amount of work.  Also, please note that Coach Erin’s teeny tiny Pre WOD may have a teeny tiny effect on your energy reserves.  All in all, it’ll be a good day.

With Barbell Sit Ups for dessert,

CG

==

Ozzie Webbe Sr. liked this post
02 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes…….

We are the winners of the 2015 Superbowl!!!!!!!!!

To celebrate – we will be hosting our 1st Social of the Year this Friday at 209 Columbus Avenue!  I know some of you are new; so they way our Socials work is simple.  Come to 209 Columbus Ave from 7pm to 9pm and hang out, bring food, bring drink, and bring friends.  At 9:00 PM – we venture out for an evening of mingling with people that you only see in class settings.  The theme of the Social will be a Networking Party.  If you have a small business or provide a service (photography, plumbing, graphic design, Interior design, etc…) then  bring a handfull of business cards and show off your company.

We also know that alot of you are running The Boston Marathon this year and we want to help with all of your fitness goals. Please email me at bern@reebokcrossfitbackbay.com  if you are running for a cause near and dear to your heart and we can put on the Blog for you.

-Bern K. Prince

Too often in life, something happens and we blame other people for us not being happy or satisfied or fulfilled. So the point is, we all have choices, and we make the choice to accept people or situations or to not accept situations.

This next video is designed to be funny.  If you don’t want to laugh please don’t watch.  We put things on the Blog all from a good place in order to inform and entertain.

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