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Today's WoD

  • Thursday 071014

    Tabata Pull-ups 
    Tabata Dips 
    Tabata Pull-ups 
    Tabata Dips


    1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 
    2) Rest 2 minutes between each Tabata Interval. 
    3) On the first of the pull-up and first of the dip efforts don’t dismount 
    the bar(s) for the duration of each 20 second interval. 
    4) On the second pull-up and second dip efforts it is OK to dismount the 
    bar(s) before the interval concludes (ahead of the 10 second rest). 
    5) Add up total for each interval


  • Renegade Rowing – Last Call – Who’s got what it takes to get on the water?

    Hello CFB! Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the […]

  • Is It OK To Drink Gatorade?

    If you played sports as a kid, you probably grew up on the delicious, refreshing beverage called Gatorade (or Powerade, although I think Gatorade is better). Originally invented at the University of Florida (Go Gators) to hydrate the football team during hot summer games, Gatorade now produces a regular and low calorie drink, “natural” versions […]

  • Meet Jen “Mighty Mouse” Burtt

    I would like to introduce Jen Burtt to our coaching ranks. Jen is a new Apprentice Coach here at CrossFit Boston. She has a ton of experience in coaching as she has been in the field for some time now. She holds a CF-L1 certificate as well as specialty certificates in CrossFit Mobility and CrossFit […]

  • 4th of July WOD on 5th of July

    Just a reminder to be at the gym today at 9am to kick off mobility and warm up for the WOD. We are going to kick off at 9:30AM SHARP! We are performing Hero WOD “Roy” today. A little about the soldier behind the WOD: Michael C. Roy enlisted in the Marines just two weeks […]

  • FIRE IT UP! 4TH OF JULY, 2014

    It’s officially summer and the temperature and humidity is making sure that we all know it! Hey did you see that Shannon and Jo are crushing the women’s leaderboard this week with rowing. Jo tied for third and Shannon is the new Queen of the 1K with a 3:34 effort. OutFREAKINGstanding!!! It’s great seeing the […]

  • How Your Body Produces Energy (Or, Why You Felt So Bad After Today’s 1K)

    Some of you may hear words like “energy systems pathways” and “glycogen stores” thrown around a lot. Or perhaps this is the first of them you’ve heard. Either way, the burn of today’s 1K followed by a mini version of DT inspired me to write about how the body converts stored energy into usable energy […]

  • I Hear Voices…

    “It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.”  – William J. Clinton  Whether it’s 3 x 800m repeats, Row 5k, or AMRAP 7  Burpees, we have all heard that voice in our head to quit. We have carried the thought of why should […]

  • FIRE IT UP! JUNE 27, 2014

    Fire It Up! Fire It Up! It’s the last Fire It Up Friday of June and it was a HOT week. Training was great! Effort was awesome! Keep that energy high. You probably don’t realize it but you all motivate and inspire me and the staff on a daily basis. Death by pull-ups! Joe set […]

  • Renegade Rowing! and Have you met Dock?

    Tryout for the Renegade Rowing Team (RRT)   I’m reposting the link for tryouts just in case anyone missed last weeks announcement.  The RRT is a 6 week term, rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd.  If you’d like to join the team […]

  • Why Your Peas Aren’t Paleo (But You Can Eat Them Anyway)

    One of the most confusing “no-no’s” of the paleo diet is beans and legumes. Most of us have grown up learning hat beans are healthy for us because of their fiber and protein content, and many vegetarians and vegans rely on them as a protein source. But, according to the founding fathers of the paleo […]