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Fire It Up Friday – 4th of July & Wanna Throwdown Series Kick-off


June is coming to a close and we are about to kick off our in house “Wanna Throwdown Series” with the first WOD tonight beginning at 6:30pm.  Just a reminder that there will not be any regular 6:30pm class on Friday nights for the remainder of the summer.  The Wanna Throwdown Series will be held on the following dates:

  1. June 28
  2. July 12
  3. July 19
  4. July 26
  5. August 2

The cost to participate is $20 and you can pay by donating to CrossFit Boston’s Hope page.  More details about the Wanna Throwdown Series can be read here.

4th of July Schedule

We will be having regular classes on Wednesday, July 3.  On Thursday for 4th of July, we will be having one workout at 11am.  We are still working on details for a bar-b-que on site afterwards.  If we are not able to grill, then we will host a potluck afterwards.  Either way, you can bank on being able to hang with friends and family after a tackling a Hero WOD.  Which Hero????

Friday, July 5th, we will be 3 holding classes at:


CrossFit for Hope Cures

Saturday we will be performing the CrossFit for Hope Cures WOD with CrossFit Affiliates across the world while raising funds to find Cures for catastrophic children’s illnesses.  The heats will take place during our normal class times and we will have a google docs up for members to register for a time slot.

What’s On Tap

Here is the upcoming week’s programming:

Saturday 062913

Weightlifting – Overhead squat 5-3-2-1-1-1

Metcon – Complete reps of 10-8-6-4-2 of
Snatch, 95#/65#

Sunday 063013

Metcon – Complete reps of 10-20-30-20-10 of…
Wallball shots, 20#/16#
Overhead walking lunges, 45#/25#
Ball slams

SkillWOD – 1a. rope climb – 6×2
1b. strict handstand push-ups – 6×2

perform 1a and 1b with little to no rest

Monday 070113

Weightlifting – Shoulder Press (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – AMRAP 15

2 Ground to overhead, 135#/95#
200m Run
4 Ground to overhead
200m Run
6 Ground to overhead
200m run

Continue increasing the volume by 2 reps until 15 minutes has elapsed.

Tuesday – 070213
Metcon (5 Rounds for time)
Row 500m x 5
Rest 2:00 between each round

1. Pistols – 35 each leg alternating

2. Butterfly Pull-up progressions

Wednesday – 070313
Weightlifting – Back Squat (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – Complete reps of 5-10-15-20-15-10-5 for time…
Toe to bar
Box Jumps, 24#/20#
Overhead swings, 24kg/16kg

Thursday – 070413
Hero WOD

Friday – 070513
Weightlifting – Complete every minute on the minute for 15 minutes…
2 clean @ 75%

Metcon – 7 minute AMRAP for Distance
Burpee Broad Jumps

I look forward to seeing everyone in the gym and training hard!  Get after it and FIRE IT UP!


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