Forging Elite Fitness

Reebok CrossFit Back Bay
16 Feb
by: Published in Apres Crossfit, WODs



Hey Athletes and RCFBB competitors,

The Crossfit Open is by far the most exciting time of the year for our gym and competitive athletes.  It is the time after training and competing against each other for 11 months we get to compete against all the other gyms in the world.

Every Saturday, starting  Saturday, February 28th from 330pm to 530 pm, we are launching a series called Saturday Night Fever.  We are inviting all current members, former members, and any fans of fitness to come to 209 Columbus Ave. and cheer on the Coaches and all competition team members.  Why are we doing this? Honestly as a Coach you have seen us through our triumphs, tribulations, supported us in competitions, charities, and sometimes life situations.  So we want your support through this open so we can represent the gym to the best of our ability.

Alot of you know how we run our social events and if you don’t please email me at or just pull me aside and start your question off with, “Hey Bernsie…”   The 1st week of Saturday Night Fever will be sponsored by our friends from RacePak.


All of you should be registering for the open because we will be programming the Open WOD every Friday at the gym.  To register click here.

-Bern K. Prince

“In order to do something that most people can’t do, you have to be able sacrifice things that most people won’t.”


16 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

Coach’s choice: Angelo: 10 min AMRAP of:

1 Turkish Get Up (each side) with 3 second pause in each position
8 Side dips (each side) (from elbow)

WOD 1: For time: 30-25-20-15-10-5 reps of:

Wall Runs
Jump Squats
Push Ups
Sit Ups

WOD 2: For time: 30-25-20-15-10-5 reps of:

Wall Runs to hips
Jump Squats
Push Ups
Sit Ups

Post WOD:  Coach’s choice: Angelo: 3 min AMRAP of:

Double KB Overhead Carry


Double KB Front Rack Carry

Weights for men = 20-24kg Weights for women = 12-16kg

Don’t go lighter


Day 2…

Hope your Paleo Challenge started off with a bang!  If not here is Bob P. (one of the winners from the last challenge) and what he did to do to get the most out of the Challenge:

Q1)  What was your biggest concern when starting the challenge?
A1)  My biggest concern was that I’d be feeling hungry all the time. That was not the case though, as I think this challenge was easier than past challenges in that there were more things we could eat / drink.

Q2)  What was the most difficult food or foods to give up?
A2)  Beer and pasta, in no particular order.

Q3)  What was the easiest thing to give up?
A3)  Bread.

Q4)  What did you miss the most?
A4)  The ease of which you can get junk food. The one day I missed was when I was moving apartments and having limited time to prepare anything, I grabbed some slices of pizza to hold me over.

Q5)  What motivated you to continue eating cleanly through all 30 days?
A5)  Two things (i) the long term benefits of eating healthier and (ii) being on a team and wanting to make sure I was contributing and being a good partner.

Q6)  What benefits do you feel you gained from doing this challenge?
A6)  I lost 5 lbs. during the challenge and felt a lot healthier.

Q7)  What do you think was the biggest change?
A7)  I felt more energized.

Q8)  What advice would you give someone who is about to start a cleaner diet?
A8)  A cleaner diet doesn’t mean cutting everything completely out. Being more conservative about your consumption of unhealthy foods can be challenging at first especially given how easy it is to get a lot of junk food that tastes good, but it’s important to think about the positive short term and long term effects cleaner eating can have on your body and mind. Also it helps to have friends or gym buddies that help support your goals on eating cleaner.

Thanks Bob!,



15 Feb
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

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

Pre WOD: 12 min AMRAP of:

Shoulder / Hip / Knee prehabilitation

WOD 1: 3 rounds for time:

500M Row
40 Double Unders
30 Overhead Lunges (45/25)
20 Sit Ups
10 Burpees onto a plate (45/25)

WOD 2: For time:

1500M Row
120 Double Unders
90 Overhead Lunges (45/25)
60 Sit Ups
30 Burpees onto a plate (45/25)


I have a lot today so stay with me…

I know that you read that first part up there and asked yourself what it meant.  I am going to be very straightforward when I define it for you:  It is going to be boring.  12 minutes of un-fun un-funess that consist or small muscle work, mobility, and all around catching up.  Every six weeks, we are going to take one full week back to give the body time to catch up and recover a bit from what we have been doing.  This is super important stuff that every should be doing, we just don’t normally have the time to do.  So please bear with me this week.  Your regularly scheduled Pre WODs will be back next monday.

Also, please note that the Paleo Challenge starts today!  The day before fat Tuesday and two days before lent begins.  If you are planning on looking good in your bikini (like that guy in the picture), then now is the time to start!  Take a moment to join the Paleo Challenge and find a partner that you can team up with for support in the next 45 days.  As of publishing time there are only 5 teams listed, which is fine as long as they are dedicated.  If you would like to jump up, have questions, or would like to know anything in the matter, please email me at!!!

The more the merrier,



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