Forging Elite Fitness

Reebok CrossFit Back Bay
05 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: Opens skill and/or mobility

WOD 1: 15.2 scaled:  2 rounds of:

6 Overhead Squats (65/45)
6 Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

8 Overhead Squats (65/45)
8 Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

WOD 2: 15.2 Rx:  14.2:  2 rounds of:

10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…

2 rounds of:

12 Overhead Squats (95/65)
12 Chest to Bar Pull Ups

3 minute time limit

If you finish all your work…keep following this pattern until you are no longer capable of doing so.

==

GUYS!!!!!!,

Do you want to be in a RCBB video?  Mykim D. will be visiting certain classes all next week (March 9th-15th) to get footage of the coach and the class.  Here are the times and days so you can mentally prepare!

LAUREN:  Sunday March 8th; On Ramp 12pm Box 1
JESSA: Tuesday March 10th; Fundamentals 5pm Box 1
JUSTIN: Wednesday March 11th; Lifting 5pm Box 2
ANGELO: Wednesday March 11th; Yoga 730pm Box 1 (promote for attendance)
MONICA: Thursday March 12th; Comp Class 3pm-5pm Box 2
ANGELO: Thursday March 12th; 630pm Endurance Box 1
GINO: Thursday March 12th; 8pm Gymnastics Box 1 (promote for attendance)
ERIN: Friday March 13th; 530pm WOD Box 1
BERN: Friday March 14th; 7pm Class Box 2 APRES
I am going to look GOOD,
CG
==

PS…may the WODs be ever in your favor!

Princess Swanson liked this post
04 Mar
by: Published in Uncategorized

Pre WOD: 5 rounds of:

Bottom of Ring Support
Weighted Chin Ups
Wall Runs

WOD: 10 min AMRAP of:

3 x 1 Hang Power Clean + 2 Shoulder to Overhead
10 Pull Ups
25 Double Unders

Select any load that where you can do all 9 lifts unbroken

==

March has gotten away from me…

With all of this excitement in the air about the Opens, things have just gotten away from me so far.  However, I promise I will get back on track here!  I shall do so starting today!  The following are the things happening this March at le gym (because I am fancy):

All new weekend workou…wait that’s not true.  A few of them are repeats, but they are definitely outstanding.
Wednesdays we will be having a functional movement class (click here for more information).
Fridays we are doing the Opens workout.
Saturdays at 3:30 people will be gathering at Box 2 to watch the Opens workout go down (you guys rock!).

Most importantly the weather is…shhhh.

I don’t want to jinx it,

CG

==

 

03 Mar
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3-3-3-3-3 reps of: Deadlift

WOD 1: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (24/16)

However, you only have two attempts.

0-50 reps = 1000M Row
51-75 reps = 750M Row
76-100 reps = 500M Row
101 reps + = 250M Row

WOD 2: 90 second AMRAP of:

Wall Balls

However, you only have two attempts.

90 second AMRAP of:

Russian Kettlebell Swings (32/24)

However, you only have two attempts.

0-75 reps = 1000M Row
76-100 reps = 750M Row
101 – 125 reps = 500M Row
126 + reps = 250M Row

==

Heads up…

We are going to be piloting a new class starting this week. Here are the details:
1. Class will be held at 12pm and 630pm for 5 weeks
2. Limited to 5 people
3. Required to go through a FMS (functional movement screen) prior to starting
4. Contact Lauren to register for both!
Here is the class description:
The same principles involved in rehab of patients with injuries apply in performance enhancement and durability in athletics. When an athlete defaults to ineffective positions and movement patterns, it has a direct correlation on muscle output. The goal of this class is to improve an athletes performance by improving range of motion, stability, creating more optimal movement patterns and decrease injury risk by delaying fatigue. This class will run for 5 weeks, each week training will focus around a different movement related topic and how it relates to Crossfit.
Get it done,
CG
==
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