Forging Elite Fitness

Reebok CrossFit Back Bay
11 Jul
by: Published in Uncategorized

Team WOD: For time:

10000/6500 lbs. of Back Squat
30 Buddy Push Ups
7000/4500 lbs. of Front Squats
30 Buddy Push Ups
5000/3500 lbs. of Overhead Squats
30 Buddy Push Ups


Warning:  Math ahead…

We have done this before and if you know your breakdown, then you are about a quarter step ahead of the game.  If you do not know your breakdown, then allow me to assist you!  Click here and all of your problems will be answered.

But only as far as today is concerned,




Gram Tusia, Princess Swanson liked this post
10 Jul
by: Published in Uncategorized

Team WOD: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25Russian Kettlebell Swings (24/16)
30 Double Unders

Partners perform alternating exercises


Scavenger hunt!!!!…

When:  July 18th (a week from today) from 10 AM – 1 PM (meet at St. James at 9:30)
Where:  St. James location (Box 1)
What:  Coach Angelo has prepared a special treat for everyone who is planning on playing.  From the man himself:

Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification.  The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!

Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team.

May the force be ever in your favor,



Princess Swanson liked this post
09 Jul
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

6 Press
6 Push Press
6 Push Ups
2 Reverse Wall Climbs

WOD: EMOTM for 12 minutes:

3 Thrusters (115/75)
4 Over the Box Jump Burpees (24/20)


My hopes for you…

I hope that you think this workout is as easy to perform as it was to type.  I hope that you see only 7 reps per minute and think you have this in the bag.  I hope that you have all of your equipment ready to go and think that this is going to be 12 minutes of picnic-ing.  I hope you crush that first minute and bob your head in celebration.  I also hope that this happens every single minute.

One of these hopes will be in vain,



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