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Forging Elite Fitness

Reebok CrossFit Back Bay
02 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to establish the heaviest load for:

2 Power Clean
1 Hang Power Clean


2 Power Snatch
1 Hang Power Snatch

Cannot leg go of the bar

WOD 1: Broken up anyhow for time:

50 Double Unders
40 Wall Balls (20/14)
30 Hanging Knee Raises
20 Burpees

10 minute time limit

WOD 2: Broken up anyhow for time:

120 Double Unders
40 Wall Balls (20/14)
30 Toes to Bar
20 Burpees

10 minute time limit


Something is different…

In case you have not already been told, the regularly schedule programming has changed!  The week for a long, long time, will look as follows:

Monday:  A long workout (something a la 20-30 minutes of pace work)
Tuesday:  Heavy Back Squats with a short workout
Wednesday:  Olympic lifting work with a medium size workout
Thursday:  Balance and gymnastics work
Front Squat:  Don’t know why you guys liked it so much, but Front Squat Friday is back for a revengeance!

Weekened workouts will remain as:

1.:  achieved without great effort; presenting few difficulties
synonyms: uncomplicated, undemanding, unchallenging, effortless, painless,trouble-free, facile, simple, straightforward, elementary; informaleasy as pie, a piece of cake, child’s play, kids’ stuff, a cinch, no sweat, a breeze, smooth sailing, duck soup, a snap
As possible,
01 Sep
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

6 x 3 Back Squats (all at the same load)

WOD: For max reps:

1 min AMRAP of Over the Box Jump Burpee (24/16)
1 min AMRAP of: Russian Kettlebell Swings (24/16)

Rest 2:00 minutes

Perform the number of Over the Box Jump Burpeess and Russian Kettlebell Swings during the AMRAP, but for time

4 min time limit


Once again we have a lot to address…

Here is a list of things to come up on the blog!

  1. New schedule for classes!
  2. New style of programming!
  3. Race Paks…your snacking prayers have been answered
  4. Still need to talk Boston Iron
  5. What the remainder of the year has in store for you guys!

Stay tuned,



Gram Tusia liked this post
31 Aug

Updated Fall Schedule for Strength Classes


Hey everyone,

As you may have noticed, RCFBB has an updated fall schedule with even more specialty classes being offered. While I highly encourage all of you to take strength class, there are also more slots for other classes like Gymnastics and Endurance being offered. I think it’s worth your time to try each specialty class at least once to see what they are like! As for the lifting classes, there are still 3 different days worth of programmed work just like there has been in the past. This work will be spread out over the week as follows:

  • MONDAY: 12pm/5pm/6pm/7pm is Day 1
  • TUESDAY: 6am/7am is Day 1
  • WEDNESDAY: 12pm/5pm/6pm/7pm is Day 2
  • THURSDAY: 12pm/5pm/6pm/7pm is Day 2 or Day 3
  • FRIDAY: 6am/7am is Day 2 or Day 3

If you have any questions about this new schedule, or have questions about strength class in general, please feel free to send me an email at Thanks and have a great Labor Day!

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