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02 Jan 2014

Weather Update

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We will be closed for AM classes.  The goal is to be open for the 12pm class.  Keep your eye on the blog and FB page for updates.

02 Jan 2014

010214

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NO AM CLASSES.  WE HOPE TO BE OPEN BY NOON.

HOME WOD

CF Games Open 12.1
AMRAP 7
Complete as many burpees as you can in 7 minutes

PM CLASSES TBD

1. Deadlift – 7×2

2. “Nigel”

Complete 30 bear complex for time

M-95#
W-65#

We are taking the cautious approach and will be closing down today after the 7am class is finished.  If you are stuck indoors here is your WOD:

CF Games Open 12.1

Complete as many burpees as you can in 7 minutes to a 6 inch target

Stay tuned to whether we are reopening for Friday.

 

31 Dec 2013

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CLOSED FOR NEW YEARS

31 Dec 2013

Happy New Years

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Happy New Years to all members of the CrossFit Boston community from our Team.  We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out.  CrossFit is great, but the true magic is in the community and that is nothing without you.

Reflections and Resolutions

There was quite a lot that happened in 2013.  Some good.  Some bad. Some great!  

CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program.  After 5 months, though it is still a continual work in progress, it has been a great success.  Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.

The gym has received a facelift and we will continue to do so.  My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates.  I am also planning to replace/add to the bars used in oly as well.

We have had more members participating in local competitions than any previous year and that is exciting to see.  As all of us coaches have written before, your training will become more focused and consistent when you have something to train for.  Get after it!

On a personal note, I am looking forward the transformation challenge to reorient myself and my training.  The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running.  My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014.  This year will be a great year!

What do you have planned for yourself this year?  Where do you see your greatest opportunities to improve your fitness?  What challenges do you still need to overcome?  Post your thoughts to comments.

20132014

photo courtesy of edgeofinsane.blogspot.com

 Upcoming Schedule

We are closing today at 5:30pm  and will re open on Thursday morning for the 6am class.  Thursday and Friday are normal class schedules.  Saturday there are NO classes, only the HEATS for the Transformation Challenge.  There will still be Open Gym and Weightlifting.  Sunday is normal and Monday on we are regular again.

Recap:

Tuesday 12/31 – 6, 7, 12p, 4:30p 
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule

Programming

12/31
1. Back Squat 7×1

2. AMRAP 15
5 hspu
10 deadlift, 185/125
30 double unders

1/2
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″

2. 2 Position Snatch – (High hang & Mid hang) – 7×2

1/3
1. Deadlift – 7×2

2. “Nigel”
30 bear complexes for time, 95/65

1/4 – Transformation Challenge WOD
TBA

30 Dec 2013

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CLASSES: 6am, 7am, 12pm, & 4:30pm only

1. Back Squat – 7×1

2. AMRAP 15

5 Handstand push ups
10 Deadlift, 185/125
30 Double Unders

29 Dec 2013

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1. EMOM 12 - 2 Power Clean AHAP

2. Complete 3 rounds for time and max reps

Row 500m
Max Unbroken Pull ups

28 Dec 2013

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With a continuously running clock, complete as many reps as possible in teams of 2 alternating every rep for the following 1 minute circuits.  Rest 1 minute after the five circuits and repeat for 3 rounds.  Score total reps.

Rope climb
Squat Clean, 135/95
Box jump, 24/20
Push Press, 115/75
Wall climbs

27 Dec 2013

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1. Thruster – 7×2

2. 4 rounds for time
10 KB snatch (5 each), 24kg/16kg
15 Pull ups
20 Walking lunges (10 each)
25 AbMat sit ups
30 Double unders

27 Dec 2013

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1. “Grace”

30 clean and jerks for time

2. EMOM 15

7 Burpees

1 Deadlift, 315/215


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