Blog Archive

Fire It Up Fridays
09 Oct 2015

FIRE IT UP! 100915

By There are no tags 2 comments


This week has been awesome. The energy is high. Hats off to everyone for being patient and coachable. There are a great deal of moving parts but, as Coaches, we are dedicated to providing a top notch experience and helping you move better and become more fit.

I have enjoyed meeting the many new faces AND seeing a recommitment from those of you that have been training with us for a long time. Keep that fire burning bright. This is about training for life!

FESTIVUS GAMES – Volunteers and Judges Needed

Next Saturday, 10/17, we are hosting the Festivus Games. We need your help to make this event fun and efficient. If you are interested and able to help please reach out to Mickey at [email protected]


We are continuing the squat focus. If you miss either of the days, be sure to make them up. It’s important. The squat is our foundation for everything else we do. Get better at it. Keep improving it. There’s not a huge aerobic (long steady state) piece this week as there was with this past week’s programming. If you have an extra 30-60 minutes try to squeeze in some mono structural endurance work on the airdyne or the rower.

Saturday 101015
Run 1 mile
60 Overhead Squats, 135/95
90 American Swings, 32/24
120 Pull-ups
150 Push-ups
Run 1 mile

The team begins and ends with the 1 mile run together. The work between each run is to be broken up equally and there is only one bar per team with one person working at a time and two resting.

Sunday 101115
HeroWOD – “Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Monday 101215
Skill/Strength – High Hang Clean
warm up sets – 30%/3, 40%/3, 50%/3, 60%/2
working sets – 70%-75%/1 (5 sets)

Work: 3 rounds for time
Run 1 lap
10 Deadlift, 155/115
5 Power Clean, 155/115

Tuesday 101315
Strength: Back Squat
warm up sets – 30%/4, 40%/4, 50%/4, 60%/4, 70%/4
working sets – 75%-80%/4 (6 sets)

Work: For time
Swings: 30-24-18-12-6
Pull-ups: 15-12-9-6-3
Handstand Push-ups: 10-8-6-4-2

Wednesday 101415
Strength: 1A. Max Strict Pull-ups x 3
1B. Max Strict Push-ups x 3

2. Rope Climb x 10

Work: 3 Rounds for time
Row 25 Calories
20 Dumbbell Power Snatch, 60#/40#

Thursday 101515
Skill: Run 6 x 1 lap (aim for consistent splits)
rest 1 minute between sets

Strength/Skill: Skin the Cat – 4 sets x 3 reps

A. Back Extension – 3×10-15 reps
B. Leg Raise – 3×10-15 reps (either hang or dip support position)

Friday 101615
Strength: Back Squat 20Reps
warm-up 4-8 reps @ 40%
warm-up 4-8 reps @ 50%
20 reps @ 70%

A. Dumbbell Bench Press – 4×8
B. Pendlay Barbell Row – 4×8



Monday & Tuesday
1. Deficit Deadlift – ascend to 5RM

2. Front Squat – 5×5@75% of 1RM

3A. Reverse Hyper – 5×10 @ 50% of Back Squat 1RM
3B. Back Extension – 5×10 (add weight if able)

Wednesday & Thursday
Bench Press – Find a 3 rep max then
3×3 @ 90% of that 3RM

A. Accumulate 125 Push-ups
B. Practice legless rope climbs

Abs: Accumulate 2 minutes in the L-Sit position

Friday & Saturday
Back Squat – 20 reps @ 70%

Power Clean – 6 x 2 @ 85%

ABS: Accumulate 200 midline reps

02 Oct 2015


By There are no tags 0 comments


We are into our second day now of what, thus far, has been a relatively smooth transition. Thank you everyone for your patience and understanding as we continue to get the gym into shape. The energy has been awesome and as coaches we have been super excited to meet new faces and see old ones as well.

As a reminder, be sure to reserve your classes and give as much notice as possible if you are not going to be able to make your appointment. By reserving your spots, you allow us as coaches to be better prepared upon your arrival and get the most out of your training time each day.

Finally, there are no classes this upcoming Sunday due to the staff being on the boat for our 10th Anniversary Party.


The primary focus for this current training cycle is to improve the back squat strength as well as improving your aerobic base. The secondary focus is improving the clean and as well as gymnastic strength & endurance of the push-up.

Each week there will be two squat days programmed. The first squat day is going to be ascending intensity each week with decreasing volume. Meaning Week 1, Day 1 looks like 5×5 at 70-75% of your 1RM. It will peak at 10×2 @ 85-90% at the end of the month.

The second day of squats will be building your 20RM. We began on Thursday with 60%. Each week we will build up (as you are able) to as high as 80% of your 1RM for 20 reps.

The programming will have at least one day dedicated to pure aerobic conditioning with either longer rowing pieces or circuits that are to be completed a steady state.

Here is the next week of CrossFit Programming:

Saturday 100315 – PartnerWOD
Each partner completes the following circuit 2 times:
3 rounds of
12 Power Snatch, 115/75
12 Over the Bar Burpees

While one partner is working on the first round of the circuit, the other is rowing for max distance. Partners must switch after three rounds. When both partners have completed 6 rounds of 12 Power Snatch/12 Over the Bar Burpees, the WOD is complete. The score is total distance rowed.


Monday 100515
Strength: Back Squat – warm up sets 30%/5, 40%/5, 50%/5, 60%/5,
working sets 70-75%/5(5)

Work: EMOM12
5 Box Jumps, 30″
5 Pull-ups

Pull-ups may be scaled up to 8 reps each round

Tuesday 100615
Skill: Power Cleans – warm up sets – 30%/2, 40%/2, 50%/2, 60%/2
working sets – 70-80%/2(6)

Work: Aerobic
Complete 2 rounds of the circuit for reps
3 minutes of double unders
3 minutes on rower (calories)
3 minutes of swings
3 minutes of ball slams

Wednesday 100715
Strength: Back Squat – 35%/4-8 reps
55%/4-8 reps
65%/20 reps

Work: EMOM16
Odd: 10-15 Push-ups (choose the number that is appropriate for you)
Even: 10 Toe 2 Bar

Thursday 100815
Strength: Deadlift – warm up sets – 40%/10, 50%/8, 60%/3
working sets – 70-80%/3(6)

Test – 500m row

then row 12 minutes for distance

Friday 100915
Skill: EMOM 10
1 Clean+2 Front squats+1 Jerk

Strength: Push Press – Build to a 2RM for the day

Work: AMRAP 7
15 unbroken wallball shots, 20/14
15 Burpees


Monday & Tuesday
Power Clean – 1RM

EMOM 15 – 1 Power Clean + 1 Push Press + 1 Power Jerk (ascend to AHAP)

200 Midline reps – (AbMAT Sit ups are not permitted)

Wednesday & Thursday
Back Squat – 35% 4-8 reps
55% 4-8 reps
65% 20 reps

RDL’s – 6×5 build to a heavy 5 and then perform 6 sets at that weight

200 Midline reps – 50 must be hip extensions & NO AbMAT sit-ups

Friday & Saturday
Push Press – 1 RM,
then 92.5%/1(3 sets),
then 65%/10(4)

Accumulate: 100 Push-ups
50 Strict Pull-ups


Kathy Yao, Silvio Simani liked this post
25 Sep 2015

FIRE IT UP! 092515

By There are no tags 0 comments


Fire It Up! Fire It Up! This is the last week of September and its been a great month of training. There are many changes coming with October upon us. This weekend we will begin changing the layout of the gym to accommodate the influx of new members and equipment. The platforms are going to be moved over where the dumbbells are presently kept and the space where they used to be will be repurposed for group and private training. There will continue to be tweaks made to find the most optimal layout. Be patient with us as we begin the transition.

In addition to the physical changes, we are changing the class schedule as well. At first glance, this may appear to be a drastically different schedule but it really is only some minor tweaks. You will see some additional classes that we have not offered in the past or not as frequently: Barbell, Weightlifting and Throwdown.


CFB October Schedule copy

Here is a description of each class:

CrossFit – This one is easy. This class is pure GPP (General Physical Preparedness). It’s a continuum of what we have always done: constantly varied, functional movements, performed at high intensity.

Barbell – The Barbell class will focus on the Strength work with the barbell and strict gymnastic strength. Some sessions will include conditioning but not of the WOD variety.

Weightlifting – This class is devoted to improving the classic olympic weightlifting movements: Snatch and Clean & Jerk. One of the lifts will be the focal point each day with accessory work to improve said lift. On Saturdays the open platform will be available to lift Technical Maxes for the day. When in competition season, there will be a more intense focus available for those participating.

Throwdown – The Throwdown class is intended to promote mini competition. There will be a WOD prescribed with parameters and equipment needed. There will not be any instruction by a coach and it will be self led by the group. The prerequisite is that you must know how to scale the work to your abilities.

Beginning October 1, all members must reserve your spot in classes for ALL classes. We will be capping classes at 12 and you don’t want to arrive and be told you will need to wait for the next session.


Saturday 092615
12 Push Press, 135/95
12 CTB Pull-ups
18 Push Press, 135/95
18 CTB Pull-ups
24 Push Press, 135/95
24 CTB Pull-ups
30 Push Press, 135/95
30 CTB Pull-ups
36 Push Press, 135/95
36 CTB Pull-ups
42 Push Press, 135/95
42 CTB Pull-ups

Set up in groups of 3. Share the load evenly and get as far as you can in the 20 minutes.

Sunday 092715
Strength: Sumo Deadlift – 50%/8, 60%/5, 70%/3, 80%/3(3 sets)

Work: EMOM 12
5 Burpees
1 Heavy Squat Clean

Monday 092815
Run 1 lap

2 Rounds of
5 Pull-ups
10 Push ups
15 Squats

Run 2 laps

4 Rounds of
5 Pull-ups
10 Push-ups
15 Squats

Run 3 laps

6 Rounds of
5 Pull-ups
10 Push-ups
15 Squats


Tuesday 092915
Strength: Thruster 6×2
Take the weight from the rack and ascend to AHAP.

Work: 3 rounds for time
20 Push-ups
10 Power Cleans, 155/105

Wednesday 093015
Warm-up: Row 15 minutes

then without any rest complete AMRAP 15
5 Handstand Push-ups
10 Overhead Lunges
15 Russian Swings

Thursday 100115
Strength: Back Squat: 20 Rep Back Squat
30% of 1RM for 4-8 reps
50% of 1RM for 4-8 reps

rest 3-4 minutes

60% of 1RM for 20 reps

Work: 5 rounds for time
Run 200m
20 Knee to elbows

Friday 100215
Skill: Hang Cleans – 40%/2, 50%/2, 60%/2, 70-75%/2(6 sets)

Work: Complete reps of 21-15-9 for time
Deadlift, 225/155
AbMat Sit-ups


Silvio Simani liked this post
18 Sep 2015


By There are no tags 0 comments


Fire It Up Baby! It’s another Friday and this was a solid week of training with two days of testing in the Front Squat and Fight Gone Bad. My hats off to all the new PR’s! There’s nothing as satisfying in seeing all of the hard work pay off. Keep it up, you all motivate me and the rest of the staff to keep improving.


Many of you have stated that you are coming but have yet to purchase your ticket. Be sure to get your tickets before the price goes up on Wednesday 9/23. Tickets will not be available after 9/25. I hope to see you there.


The weekly programming is back to Fridays. Hey, we try something and sometimes it works and sometimes it doesn’t.

Sunday 092015
Strength: Deadlift – 6 x 3

Novice & Intermediate – build up to a weight that is a hard 3 and perform 6 sets at that weight
Advanced – Ascend to AHAP

Work: HERWOD “Bradley”
Perform 10 rounds for time
Sprint 100m
10 Pull-ups
Sprint 100m
10 Burpees
REST 30 seconds

Monday 092115
Strength: EMOM 12
1 Clean + 2 Front Squats + 1 Jerk (AHAP)

Work: 3 rounds for time
Row 1000m
25 Ring Dips

Tuesday 092215
TEST: 1 Lap

Work: AMRAP12
1o Pull-ups
20 Push-ups
30 Squats

Wednesday 092315
A. Half-kneeling 1 Arm DB Press – 4×8
B. 1 Arm DB Row – 4×8

Complete 30 reps of the following circuit
Power Clean + Front Squat + Push Press + Back Squat + Push Press

Advanced – 135/95
Intermediate – 95/65
Novice – 75/55

Thursday 092415
Skill/Strength: Pistol Progressions then perform 70 Pistols (35 each leg)

A. Bench Press – 5×3* build up to a heavy 3 then perform 5 sets of 3 at that weight
B. Strict Pull-ups – 3 x max reps (performed after BP sets 1, 3, and 5)

*Advanced – Build up to a heavy three and then perform 3 sets of 3 at that weight

Work: AMRAP6
Max Burpees

Friday 092515
Strength: EMOM12
1 Snatch grip Deadlift + 2 Hang Snatch + 1 Overhead Squat

Work: “Nancy”
Complete 5 rounds for time
Run 400m
15 Overhead squats, 95/65

Saturday 092615
TEAMWOD (3 people)
12 Push Press, 135/95
12 CTB Pull-ups
18 Push Press, 135/95
18 CTB Pull-ups
24 Push Press, 135/95
24 CTB Pull-ups
30 Push Press, 135/95
30 CTB Pull-ups
36 Push Press, 135/95
36 CTB Pull-ups

Dominic Hood, Silvio Simani liked this post
11 Sep 2015


By There are no tags 0 comments
photo courtesy of

photo courtesy of

Today marks the 14th anniversary of 9-11. There are many ways you can remember the tragedy. I choose to remember how America heroically responded. How many dropped everything to go assist in searching for survivors, my wife included; and how many answered the call of duty and serve this wonderful country.

Never Forget.

04 Sep 2015


By There are no tags 0 comments


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


By There are no tags 0 comments


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.


Robert Duggan liked this post


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

By There are no tags 0 comments


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 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)

Silvio Simani, Robert Duggan liked this post
13 Aug 2015


By There are no tags 0 comments


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.

1 2 3 4 11