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06 Feb 2015

020614 – Fire It Up Friday!

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If you didn’t make it into the gym yesterday, you have missed some of the cool changes! For starters, the pull-up rig has finally been moved to the wall. It is partially mounted and will be completed this  morning. 

Watch the video here to see some of the changes.

Tomorrow after the 7am class finishes we will close down until 4pm. This will allow the electrician to hang the fans as well as the rings and ropes. There will not be a 12pm class today. 

Help Out a Kid!

One of our very own, Ms. Natalie Kallwass, is trying to help her students help others. Her students are working with the St. Bernard Project and heading to New Orleans to help build homes for those in need.

Here are their words:

We are a group of ten students from the Mary Lyon Pilot High School – a Boston Public School. We are taking a trip to New Orleans from May 16th – 23rd. Our mission is to rebuild homes for the people who lost their homes in the tragic hurricane Katrina. Even though it’s been 9 years, many people are still homeless to this day. We will work with the St. Bernard Project to rebuild new houses with our own hands. 

We want to go to New Orleans because…

” I want to give them back what  they loved and was close to their hearts.” – Sube

” I want to help them because I don’t want them to feel alone and I want them to feel that there are so many people that care about them.” – Fatima

“This country gave me a home, and the best way to show that I am thankful is to help give others a home.”

“I want to give people back a home where they can create memories with their families.” – Jose

“I want to see a big smile on their faces!” – Ashley

  As a group we are working hard to reach our fundraising goal. In order to make it, we need your help and support to change lives.


Next Week’s Programming

Monday 9TH

EMOM 15 min
1 min: Strict Pull ups or Ring Rows
2 min: Handstand Hold
3 min: 50m Bear crawl

A1. 4x 8/12
DB seated strict press (HEAVY)

1 min rest

A2. 4x 8/12
Shoulder Flys 
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)

2 min rest

Three Rounds 
Min MAX efforts:
1min Burpees
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings

1 min rest in-between rounds

Tuesday 10th
Skills: (15 min)
Muscle Ups / progressions

1: Strict Pull ups use assistance if needed. Ring Dips, assistance if needed. MAX effort for both. 

2: Seated MU w/ rings being the height of hips, with band. OR, muscle up progression rings w/belt

3: High Rings, use a band like you would with the bar “Catcher” Foot in bar, practice false grip. 


7 rds for time:
10 Burpees
10 NARROW squats
20m Bear Crawl

3-5min rest

7rds for time:
10 Burpees
10 NARROW squats 
20m Crab Walk

3-5 min rest

7 rds for time:
10 Burpees
10 Narrow Squats
20m Gorilla Walk

Wednesday 11th 

Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar

5 Dead lifts
5 Muscle Cleans
5 Strict Press


1 RM Split Jerk from rack (20 min)

*Mobility in between reps*

EMOM: 20 min
1 min: MAX wall balls
2min: 100m sprint or 200m row

Thursday 12th

Warm –up: (5-10 min) Row or Bike or BOTH 

Skill: Snatch/Technique/Drills (15 min)

Moderate weight.

2 – Shrug pull from Floor
2 – Hang High Pulls
1 – Hang Power Snatch
1 – OHS

5 min Mobility / Rest

AMRAP 16 min 
OHS: RX 135/95, Scaled 95/65, 65/45
10 – OHS
8 – Ring Dips
6 –GHD sit ups or K2E
5 min Mobility / Rest

Friday 13th

Warm – up 2x 400m run/jog

Mobility, Dynamic, ROLL OUT, quads, hamstrings, calves, and FEET

Test: (15/20 min)

1 mile Run

5 min rest after LAST person is done.


AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)

Hey CFB!

I hope everyone is staying warm and had a blast watching the Super Bowl on Sunday!  Now if only we could take care of this snow, right?  I just wanted to shout out to all of those athletes that participated in the Team Throwdown last weekend.  Well done pushing hard for each other and getting after it.  I was cheering you guys on as I took apart the ergs.

IMG_3541Last weekend I had the privilege to coach 13 athletes at Mt. Strength CF in Winchester as part of my Renegade Rowing Workshop.  The video review seen above was taken there and we all had a blast.  I love seeing people learn and improve.  If there is any way I can help you get better at something please let me know.

I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
If you could take a few minutes out of your day to fill out this survey, it would mean the world to me.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

To show my thanks for filling out the above survey, I would like to invite you to a Homemade BBQ dinner at the gym on Wednesday, February 11th at 7pm in the lounge.  I will have BBQ Pulled Pork and Collard Greens for everyone.  I will outline my intentions for the future and what I can offer.
Everyone who fills out the survey will be entered into a Door Prize Drawing at the BBQ Dinner, so tell your friends and spread the word!
Any feedback helps!  Thank you for being awesome!
01 Feb 2015

Snow Day Part II

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I have been tracking the weather all night to see how this is going to play out. It appears that there will be 3-5 inches falling tonight beginning around 1am and then an additional 5-6 inches tomorrow morning during the commuting hours through mid day. Some of tomorrow is supposed to be a wintry  mix as well making roads unsafe.

Because of this, we will be closed tomorrow and reopening for Tuesday AM classes.

Be safe and warm!


30 Jan 2015

013015 – Fire It Up Friday!

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The end of the month is already upon us and its time to move forward into February. January’s programming was put together by Coach G2. We have received a good amount of feedback and we appreciate it. Part of what we need from you is to be tracking your progress and letting us know how you are feeling or responding to the workouts. Coach Jen has programmed for this next month and it looks like it will be another fun month. 

We appreciate everyone’s patience with getting everything set up within the gym. Our top priorities are the pull-up rig, fans, rings and climbing ropes. We have been in communication with a few persons to get it done. It needs to be done correctly and we hope to have it completed by the end of next week.

Tomorrow is our in-house throwdown. There will not be any regular classes and open gym will not be available. That being said, I WILL be in the gym by 6:30AM for some private sessions. Open gym will be available from then until 9am, with a hard stop at 9am. The platforms will be available for the weightlifting class only as usual on Saturdays.

See y’all in the gym!


Hey CFB!

I hope everyone stayed warm in the Blizzard and got strong shoveling snow.  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing League last weekend.  Congratulations on an awesome race and I hope to see you guys at CRASH-B’s March 1st.  For those that missed it, above is a video review I did of Mark racing at the RRL.  If you would like to improve your rowing, running, endurance, and overall performance we will be doing the Renegade Rowing League again next Winter.

In the mean time, if you are like me and looking for something to take your game to the next level, come checkout what the Renegades will be up to in March after CRASH-B’s.  We will be picking a competition every month to train for and compete at as a community, whether it’s a 5k, obstacle course race, trail race, rowing race, in house throw down, or any fun competition we come up with.  The Renegade Training Program will involve running, rowing on the water, rowing indoors, stadiums, lifting, throwing, jumping, climbing, and all of the fun stuff you love to do while getting fitter, faster, and stronger.

Our first community meeting to review the Renegade Training Program and pick our first activity post CRASH-B’s will be held on Wednesday, February 11 @7pm in the gym lounge.  I will have paleo pulled pork and collard greens for everyone.  If you’re interested in coming please send me an email, [email protected], and let me know what races/competitions you would like to train for this year.

Have fun at the Team Throwdown this weekend!


27 Jan 2015

Storm Aftermath

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We will reopen tomorrow with the gym resuming classes at noon and evening. 

24 Jan 2015

Snow Day Make Up

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Tomorrow we will remain open after the 9:30AM class until 12pm. If you missed your workout tomorrow you can come on in and use the facility. The only class will be the 9:30AM but Open Gym will be available.


Hey CFB!

Please stay home, stay warm, and stay safe today.  The Gym is closed due to this snow storm.  I’m at the gym now (6am) and already the roads are covered and slippery.  Things look to only get worse as it changes to freezing rain and sleet plus more snow.  We will re-open tomorrow morning at the usual time.

If you’re looking for a good workout, try this on for size and post your results to comments:

Complete For Time (12min Cap)

1:00 Plank Hold **(Do 2 Burpees if you break)

20 Burpees

15 Air Squats

10 Hollow Rocks

30 Burpees

10 Hollow Rocks

15 Air Squats

20 Burpees

1:00 Plank Hold**(Do 2 Burpees if you break)


Get after it and have fun! Let us know how you do!



Renegade Rowing TeamHowdy CFB!  Hope you guys have been staying warm and having fun in the new space.  I know the Olympic Lifters are pumped and ready to go for their meet this weekend.  I’ll be competing for the first time and I’m excited to put all of our hard work to the test.  Speaking of the Olympic Lifters, who’s pushing you right now?  Are you ready for the Whole Life Challenge?  Have you registered and are you coming to the benchmark workout this Saturday at 8am?  Do you have a team or group of people that is going to hold you accountable and help you improve?

Every day you go to work there is a team of people you work with.  RRT13 RoR Team picsEvery day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.  That’s why I’m doing the Whole Life Challenge and I would love to see you join us.

2015 is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  After 8 weeks of training, they learned to row together and push themselves at the Rumble on the River.  If you’d like to attack your goals and have an awesome team to help you get there, come check out the Whole Life Challenge at the gym this Saturday at 8am.  Be sure to register and join the CrossFit Boston Team before hand!  Click here to sign up and make it happen.

How’s it going CFB!  

What do you think of the new space?  Have you found us at 100 Holton St, Brighton, MA?  Our new space is located around the back of the building at the Southwest corner.  If you need any help finding it or you have any questions please shoot me an email – [email protected] and I’ll do my best to help you out.

Renegade Rowing Club Practice

Renegade Rowing Club Practice

I wanted to use this post to draw attention to one of the programs you have at your finger tips.  You may have seen a big group of people rowing together on Tuesday mornings at 6am and Wednesday evenings at 6pm.  They are part of the Renegade Rowing Club and they’re all training to improve their rowing form, efficiency, power, and endurance.  Many of them are also training for the CRASH-B’s which take place March 1st at Boston University’s Agganis Arena.  The CRASH-B’s are the World Indoor Rowing Championships and anyone can compete.

If you’d like to get better at rowing and improve your power and endurance you should consider joining us.  The Renegade Rowing Club is $47 per month and I’ll team you up with training partners that will hold you accountable.  Send me an email at [email protected] and I’ll get you setup!

If you’re thinking about CRASH-B’s or would like to get a taste of competition before registering, join us at our last Renegade Rowing League 2k Race on January 24th.  You can sign up here!

If the above options don’t work for you I’d still love to help you out.  Above is a video review I did of Shadi’s rowing during the last Renegade Rowing League in December.  If you’d like more info/help/workouts for rowing, be sure to check out my daily blog at:

The video above is a review that I put together to help Shadi and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to [email protected]

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

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