04 Sep 2015


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Beginning with this post you are now reading, Programming for the next week will be released on Saturdays. Usually this post will be a stand alone post keeping all other announcements separate.

This month we are focusing on strengthening your pistols as well as the half kneeling overhead press. The focus on asymmetry strength training WILL lead to gains when migrating back to “normal” strength training methods. If you are doing it correctly, you will notice that your core will be sore the next day.

Here is this upcoming week’s programming:

Saturday 9/5
Complete in TEAMS of 4 for time
600 Wallball shots, 20/15
200m run

2 members of the team will begin the workout on the 200m run. The other two members will be completing as many wallball shots as possible (alternating every 15 reps required). Once both members on the run are finished, they teams will switch off and carry on the reps and the other 2 members will begin their run. Continue this until all 600 reps are complete.

Sunday 9/6
Power: Snatch – work up to a Technical Max For The Day (TMFD) in 15 minutes and then perform 3 sets x 2 reps @ 85% of your best weight lifted that day

Work: 3 rounds for time
15 Pull-ups
10 Burpee/Box Jumps, 24/20

Monday 9/7 – LABOR DAY WOD 10AM
Complete for time with one partner using the SAME barbell

Lift 3/4 Tons (6000/8000) from Ground to Overhead
Run 1 mile

Teammates must alternate every 10 reps. The TEAM must finish the run together.

Tuesday 9/8
Work: Complete 4 RFT
15 Overhead Squats, 95/65
15 Toe 2 Bar

A. Half-Kneeling 1 Arm Press – 4×6 (heavier than 9/3)
B. Barbell Bent Over Row – 4×6 ascend to AHAP

Wednesday 9/9
Skill/Strength: Pistol progression
Pistols – accumulate 60 reps

Farmer Carry’s – 3×3 AHAP while resting in between the Pistol work

Work: 1/2 Cindy
5 Pull-ups
10 Push-ups
15 Squats

Thursday 9/10
A. Back Squat – 6×2 @ 80-85%
B. Dips – 3 x max reps

Work: EMOM 15
1 Clean + 3 Front Squats, ascending to AHAP

Friday 9/11
Work: 30/30 on the rower
Warm up for 7 minutes

Complete 10 cycles of Sprint on the row for 30 seconds followed by 30 seconds at a recovery pace (30/30)

Cool down for 7 minutes

A. 5 Tire Flips x 3
B. 50M Heavy Farmer Carry x 3

Saturday 9/12 – “GLEN”
Complete for time
30 Clean & Jerk
Run 1 mile
10 Rope Climb
Run 1 mile
100 Burpees

Glen Doherty was killed in the embassy attacks in Benghazi, Libya on 9/12/2012. Glen was a Navy SEAL, a former member of CrossFit Boston and a personal friend of mine. Today we will honor him.

04 Sep 2015


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As you know, CrossFit Boston just celebrated its 10 Year Anniversary. One of my closest friends, Dave Picardy of North Shore CrossFit, is also celebrating the 10th year that his gym has been open. We have decided to combine our communities and have one large party.
The event will be hosted on October 4, 2015 aboard the Spirit of Boston. This will be an absolute blast! There will be great food, music, dancing and other activities to partake in. All while sailing around the Harbor with great friends.
This celebration is for everyone whose lives have crossed paths with us over the past 10+ years.  If you were a client in 2005 or now you are considered part of the family.  Invite your friends and family and come share in this celebration!
Here are the details:
*Date: Sunday October 4, 2015
*Boarding begins at 11am, cruising from 12pm – 2pm
*Spirit dinner buffet
*Coffee, tea, iced tea, and water included
*DJ entertainment onboard
*All taxes and fees included
(casual and modern – just completed a full renovation, ship is all brand new this year!)
All attending will receive a special anniversary t-shirt. Be sure to email [email protected] with the subject “10th Anniversary Shirt” and your size in the subject line after you have purchased your ticket.


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Fire It Up baby! It’s Friday and the last one for the month of August AND today is the exact day 10 years ago that CrossFit Boston opened for business. Pretty cool indeed! The summer is officially winding down with school beginning again. We want to welcome back those that have been away. We are looking forward to your return.

There is A LOT happening in September. Here is a quick run down and it may not be in any way complete, excuse me if I forget something.

Labor Day WOD – Rugged will be joining us Full Force on Labor for our 10am WOD. It will be either a Partner or TEAM WOD. Afterwards we will be firing up the grill so either bring some meat, a side dish, or some beverages.

Saturday 9/12 – “Glen” It has been 3 years since the attack to the US Embassy in Libya. Glen Doherty was a member at CFB when he was back visiting his hometown of Winchester, MA. On Saturday we will be honoring his memory with the HeroWOD named in his honor. We will have SFH at the gym to sponsor the event.

Sunday 9/20 – Ladies Brunch and Spa Day – Violet Skin Boutique (Brookline, MA) will be sponsoring a “Spa Day” for our Ladies 11am. More details will be released next week but partake in some mimosa’s and bloody mary’s while sampling some all natural skin care products. Pamper yourselves ladies!

Weekends – Rugged CrossFit members will be here at CFB on the weekends as we continue beginning the transition. The schedule will be growing as well on the weekends to accommodate.

This month we will be focusing on the pistol (single leg squat), continuing grip strength work, and some uni-lateral overhead strength work with dumbbells and kettlebells.

Saturday 082915
Power: Clean & Jerk – work up to a TMFD (20 minutes)

Work: Partner WOD
Complete for time
Row 5000m
Max Handstand Push-ups

Partners must alternate every 10 reps. Record time and reps completed.

Scaling: Reduced ROM HSPU or DB shoulder press

Sunday 083015
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Monday 083115
Strength: Deadlift – 1RM (20 minutes)
10 x 1 (ascend to AHAP)

Work: AMRAP12
30 Swings, 32/24
12 Ring Dips

ABS: 3×12 – leg raises (add weight if able)

Tuesday 090115
Skill: Pistol Progression
Pistols – 50 reps each leg (alternate every 5 reps and add weight as able)

Work: EMOM 12
Odd – 3 Touch and Go Squat Cleans (Moderately Heavy)
Even – 7 Chest to Bar Pull-ups

Grip: Pinch Grip work

Wednesday 090215
Work: Complete each interval for time
Row 2k
rest 10 minutes
Row 2k
rest 10 minutes
Row 2k

Each round should be a strong effort but not maximal. Aim for negative splits. In between sets perform mobility.

Thursday 090315
A. Kneeling Single Arm Overhead DB Press – 3×8 each arm
B. Single Arm DB Bent over row on a bench – 3×8 each arm

Work: Complete 3 rounds for time
Run 1 lap
15 Front Squats, 135/95

A. L-sit – 6 x 30 seconds
B1. Reverse Hypers – 3 x 10
B2. Back Extensions – 3 x10

Friday 090315
TEST: “Diane”
Reps of 21-15-9
Deadlift, 225/155
Handstand Push-ups

Skill: Pistol Progression
Pistols – 60 reps (alternate every 5 reps, add weight as able)

21 Aug 2015

FIRE IT UP! August 21, 2015

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We are into our second week of partnering with Sweat Angels. How this works is very simple. Each time to you come to the gym and workout, log on to your Facebook account and “Check-in” on the CrossFit Boston Facebook page.


1. Every check in by a member or a staff will result in $0.20 being donated to the cause. This month the cause is partnered with BuildOn.org. You can rest assured that each month the organization has been vetted to ensure that all donations are going directly to the cause and not supporting the overhead of the staff.

SweatAngel Cause August


2. By checking in you will be helping the gym grow by increasing our exposure to a network of people that we may never have been able to reach.

These last two weeks alone has resulted in 19 new page likes and almost 200% more impressions since beginning the partnership. Thus far we have seen 47 check-ins. I want to see over 100 hundred check-ins before the end of the month. If we do it, I will perform 100 burpees!


The last week of August has arrived. We are winding down the single leg strength and grip cycles. This week we are going to be testing the work. Its going to be exciting to see the improvements. Today we already witnessed some of the benefits with Pull-up Madness resulting in some new leaders. I know that some of this is not sexy but the hard work never is. Keep grinding away at it and you will come out better on the other side.

Saturday 082215
Power: Snatch – 17 minutes to work up to a technical max for the day

Work: Complete reps of 21-15-9 for time
Wallball Shots, 20/15
Unbroken Double Unders

Sunday 082315
Power: 3 x 3 broad jumps (max distance)
Cover as much distance in 3 jumps. The jumps are to be touch and go.

Work: EMOM 20
15 Unbroken Double Unders
5 Deadlift @ 70%

Monday 082415
1. Shoulder Press – work up to a heavy single
2. Clean – work up to heavy double

A. Toe 2 Bar – 4×10
B. Reverse Hypers – 4×10

Tuesday 082515
TEST: Back Squat – 3RM

Work: EMOM 15
2  Bar Muscle-ups
6 Front Squats, 115/75

Sub 4 CTB Pull-ups if you cannot perform bar muscle-ups
Sub 5 Pull-ups if you cannot perform CTB pull-ups

Wednesday 082615
Warm-up: As Many Rounds For Quality – 6 minutes
25 Russian Swings, 24kg/16kg
10 Inchworms with 2 Push-ups
10 Ring Rows
10 Bootstrappers
10 Air Squats

Work: Row 100m x 10
1 minute of active rest on the rower between each set.

Grip/Hand balancing:
A. Max Bar Hang x 3 attempts
B. Handstand walk 3 x 50′

Thursday 082715
TEST: Run 1 mile

A. Dumbbell Shoulder press – 6×3 (ascend to AHAP)
B. Max Strict Pull-ups

A. AbWheel Roll outs – 3×10
B. Back Extension on GHD – 3×10-15

Friday 082815
1. Push Press – 1RM
2. Bench Press – 5 RM

Grip: Pinch Grip

Work: Row 15 minutes (at easy pace)

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13 Aug 2015


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I am away on a little family vacay visiting my family back in Pittsburgh/Latrobe. I don’t venture home too often but this year while home the Thompson’s will be in town for the Family Reunion and Jessica and the girls will meet as many as 50 relatives for the very first time. This is the first time Jess and I have been away since February break. It’s important to break away and recharge the batteries. With the work that has been put into finalizing the merger with Rugged this is exactly what the doctor ordered.

The original prescription of CrossFit included getting away from the gym from time to time and using your fitness in other endeavors. It’s meant to be more than just being good at fitness. Use that fitness, outside the gym walls. Wicked Fit. For Life! This week I am not going to be touching a barbell. I will be running, playing, (gasp) swimming, and using my body as the only resistance that I will move. I am looking forward to it.

I won’t be around to see Nancy tomorrow. Do me a favor, go to our Facebook Page and check in and post your Nancy results. I think you all will crush the leaderboard and I want to be there in spirit if not in person.


We have partnered with Sweat Angels. As a community we used to be very involved with giving back through various causes, think Fight Gone Bad for those that have been around for a while. Lately we fell off track.

Sweat Angels is a way for us to get back involved and continue to do it on a regular basis. How does it work? I pay a monthly subscription. With a certain number of checkins on our CFB Facebook page, money is disbursed to the cause that has been chosen for that month. (This month we are raising money to help build schools for children in poorer countries.) The community supports a great cause. The gym benefits by the exposure to your sphere of influence. It is referral marketing at its best.

Lets do some great things together. Please help by checking in each and every time you come to the gym. let your friends know that you are here and what you are doing. We will help those that need it and help CFB continue to grow!


Week 4 of grip work, single leg strength, and upper body strength. Listen, I cannot emphasize the importance of developing killer grip strength. It will improve your lifts and gymnastic work. Don’t skip it and don’t half ass it.

Saturday 8/15
A. DB Shoulder Press – 6×3 (ascend to AHAP for the final set)
B. Legless Rope Climb – 1/2 way up the rope (test the grip strength)

Work: Complete 3 rounds with a partner (divide the work as you please)
Run 2 laps
10 Bear Complexes, 115/75
20 Pull-ups

Sunday 8/16

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Monday 8/17
Strength: Reverse Lunges (bar on back) – 6×3 each leg (ascend to AHAP)

TEST: Run 1 mile (3 laps) for time

Work: For time
50 Burpees
25 Unbroken Wallball Shots, 20/15
12 Handstand Push-ups

Tuesday 8/18
Strength: Push Press – work up to a heavy 2 (15 minutes)
3 sets of 2 PP + 1 Jerk @ 90% of your heaviest weight for the day

Work: “Mary”
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

Wednesday 8/19
Strength: Deadlift – 5 x 3 (ascend to AHAP)

Work: 3 rounds for time
Run 1 lap
1 Rope Climb
10 Clean and Jerk, 135/95

Thursday 8/20
Work: 5 rounds for time
Row 20 calories
15 Ring Dips

GRIP work:
A. Farmer Carry – 3 x (gym floor)
B. 3 x 20 sec flex arm hang

Friday 8/21
1. RFESS – 3×5 (add weight to 8/13)
2. Step-ups – 3×5 AHAP

TEST: Pull-up Madness
With a continuously running clock, perform 1 pull-up on the first minute, 2 pull-ups on the second, 3 pull-ups on the 3rd…Continue as long as you can until you cannot complete the corresponding reps to the minute.

13 Aug 2015


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TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10

12 Aug 2015


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Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)

Work: EMOM12
2 Snatch, ascend to AHAP

11 Aug 2015


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A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6

Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)

10 Aug 2015


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Strength: Clean 6×2 ascend up to a heavy 2

Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead

Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY

09 Aug 2015


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Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)

Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

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