Blog Archive

News & Events


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)


Today is the eve of our 10 year Anniversary Month! Much has changed over the last decade. I can remember starting out in a tiny (600 soft) yoga studio in Brookline Village with about 25 people that put their trust in me as they began this journey with a program called CrossFit. They were not really sure what it meant exactly except that you worked really hard, got sweaty, and hung out with some awesome people! I guess some things haven’t changed much at all really.

Today only a few of those original 25 are with us and they are the true Tribal Elders! I am very grateful to all of their support over the last 10 years and I consider myself fortunate to be a part of your lives.

With our 10 year Anniversary upon us, I am pleased to announce that there is another change happening. I have been speaking the last couple of months with Rob Stephenson the owner of Rugged CrossFit. I am pleased to announce a deal to merge our to CrossFit communities!

In the course of the next 30-60 days Rugged will cease operating in their current space and its members and equipment will migrate here to 100 Holton Street and we will become one super community! Rob will be coming on board as a Teammate/Coach. He brings with him a ton of experience and a philosophy of training that will make this transition very easy.

I have had the opportunity to sit and really get to know Rob and I am super excited that he will be joining our Team. Having another outstanding Coach on the Team is never a bad thing. We share a common vision of what fitness is and how it should be used.

There are many details that still need to be worked out on the day to day logistics such as schedule changes, etc. I will need help from all of you with feedback. I will be sending out a survey with some questions pertaining specifically to your needs as far as scheduling. Your assistance will help ensure a smooth and thorough transition for everyone!

Be on the lookout for some upcoming events as well to introduce members of both communities to each other. It’s going to be a blast and a great fusion of energy!



With the new month comes a new focus for the programming. We are going to continue the emphasis on building your aerobic base through running and rowing. Gymnastics will focus on grip strength training via bar hangs, farmer holds/carries, pinch and crush grips. Grip training will improve any movement that involves pulling.

For the Upper body we are going to be working the overhead lifts: press, push press, and jerk. The previous two months work with HSPU and hand balancing/walking will show the benefits to your overhead strength when we test various rep range maxes.

In August we will be emphasizing the single leg squat variations. This will help expose any imbalances between the legs and minimize them.

Here is next week’s programming:

Saturday 080115
Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Sunday 080215
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

Monday 080315
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

Tuesday 080415
Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

Wednesday 080515
A. Weighted Step ups – 3×10
B. Plate Pinch – 3 x max time

Work: EMOM 10
5 Deadlift, add 10/5# each round

Thursday 080615
Work: 6 RFT
Run 1 lap
20 Pull-ups

Grip/ABS: 1. Crush grip – 3 x max
2. Strict T2B – 3×8

Friday 080715
1. Push Press – 5×5, ascending

2. Thruster – 3×8, ascending

Work: Row 3k


We are hosting our first competition (with others outside of the gym) this October 17th. CFB is proud to partner with The Festivus Games. This competition is specifically geared for the Novices, Intermediates & Masters. NO FIRE BREATHERS ALLOWED!

This is meant to be fun and put yourself a little out of your comfort zone and see how you respond. I would love to see great representation from the gym.

The workouts for the event are already posted here.

You can register HERE for the event!



We are still working on developing your handstand holds and hand walking. Be diligent as this is an elusive skill set. When you establish the muscular coordination to hold the handstand, you will begin seeing an increase in your other overhead lifts because you will have greater muscular activation and have developed the smaller stabilizing muscles of the shoulder girdle.

Saturday 071815
Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

Sunday 071915
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

Monday 072015
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65

Tuesday 072115
Warm-up: Run 1 lap (1/3 mile)

A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

Wednesday 072215
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

Thursday 072315
Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

Friday 072415
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

12 Jun 2015


By There are no tags 0 comments


It’s Friday baby! I won’t be with my morning crew today while I am still a “Single Dad” but thankfully Jess will return this evening and next week…ITS ON! I miss my morning crew if you can’t tell.

I have really enjoyed this week’s programming. Us coaches have already begun seeing improvement in both the snatch and handstand push-ups with the extra skill work that has been built in. Courtney finally broke the century mark on her Power Snatch and she got it for 2 reps! It has been a 2+ year struggle to hit that marker. If you need more help than we can give you in the class session, book a private with your coach. Even a 30 minute drill session will help!

If you are missing class, don’t miss the practice. These skill sessions are essential for your continued development as an athlete. If you are not attacking them with at least the same tenacity you would your favorite #HeroWOD or #girlwod then you are spinning your wheels.

Give 100% at improving 1% each and every day you walk through the door. Do this and look back in 365 days and WOW!


The new Saturday schedule begins tomorrow. The Gym will be open 9am – 1pm. There is ONE class at 9:30AM. It is a TEAM WOD.


Coach Mickey and the Sunday crew is heading to the China Pearl after class for brunch. Here are the details one more time in case you missed the email:

  1. We’ll be taking the 9:30 AM class and then heading over to China Pearl with an ETA of about 11:15/30.
  2. You don’t have to do the 9:30 class, but there’s a good chance you’ll be waiting for us in the event we run late.
  3. It’s probably worth carpooling there and back. Please reply to this email if you need a ride or would like a ride. Ideally, we would get four people to car and park at Beach Street lot (40 Beach Street) for $12.
  4. There may or may not be an opportunity to take in either bubble tea or Vietnamese iced coffee afterwards. The group will decide.


Sunday 6/14 – “Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

Monday 6/15
Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Tuesday 6/16
Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Wednesday 6/17
Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

Thursday 6/18
Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

Friday 6/19
Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a  tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

Saturday 6/20
Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

Edward Korona Jr Usbf liked this post


Fire It Up Friday returns after a week off. I know that you missed it while it was gone so…The ladies have stepped up big time this week so far in rocking the PR Bell. Lil’ O’Malley, Audrey, Alex, and Ellen all rang the bell this week. There has been some rumor that Carlos and Nigel “Pencil Neck” dominated Grace during this final week of the Strength Challenge. Speaking of the Strength Challenge, Tony has gained 17 pounds of muscle! 17! Sager Juice saw him yesterday for the first time in weeks and was astonished as to how SWOLE he was.

I would love to hear what others have crushed recently. Post your last two weeks of Awesomeness to comments!


Each Sunday at 3pm members can meet with Nigel at Houghton’s Pond of the Blue Hills in Milton, Ma for a run. The Blue Hills are beautiful for both running and hiking. Its family friendly and you can check out the museum just down the road afterwards. I definitely recommend trying to make it when you have the day free.


May will be a continuation of the gymnastic strength work for the pull-ups and dips. You will also see more work with the rope climbs and hand balancing/hand walking. These are skills that must be practiced with some regularity to gain any sort of proficiency. Attack it when they pop up in class. If you miss the days they do, give yourself 5-10 minutes either before or after to put some work in.

Friday 5/1
Conditioning: “Karen”
150 Wallball shots for time

M-20# to a 10′ target
W-15# to a 9′ target

Saturday 5/2
Strength/Skill: Jerk 1RM

Conditioning: Complete 7 rounds for time
7 Push Jerk @ 50% of todays 1RM
21 Deadlift (same load)

Sunday 5/3
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

Monday 5/4
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

Tuesday 5/5
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

Wednesday 5/6
Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

Thursday 5/7
Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

Friday 5/8
Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

Edward Korona Jr Usbf liked this post

IMG_3957When’s the last time you went for a row on the water or in the gym?  When’s the last time you warmed up for rowing?  When’s the last time you used Rowing as a warmup for something else?  For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape.  Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes.  So how do we develop purpose and deliberate practice?  A good place to start is the Reverse Pic Drill.

Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill.  It’s a drill that includes 4 progressions:

Reverse Pic Drill:

1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.

2. Full Legs – Slightly longer strokes pushing the legs all the way down.

3. Legs and Bodies – Longer strokes adding in the swing of the body.

4. Full Strokes – Full length strokes with the arms finishing the stroke.

When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:

1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.

2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch.  With good control you should be able to stop at any point in time during the stroke and be in a strong position.

3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable.  If the hips move, the hands should move the same distance, no more no less.  If you are connected you can also focus on your shoulders.  The hips, hands, and shoulders all move together in the first three inches of the drive.

I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower.  The key is how you execute each progression and what you focus on.  Above is a video review of an elite rower I’m working with.  This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.

If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm.  If you can fit that into your schedule I’d love to get you on the water.  We will be starting in May.  Shoot me an email ([email protected]) now and let me know if you’re interested.  I’ll keep you updated and get you setup to join us.

Let us know if you have any questions or thoughts in the comments!

Edward Korona Jr Usbf liked this post

Coach-Pat-ScullingHey Crew!

I hope you had a good April 1st yesterday and you’re ready for the warmer months to start taking hold.  This month we’ll be working on a few different gymnastic skills.  When practicing gymnastic skills it helps to know what your current ability is and how you’re going to progress to a higher skill movement.  The video above contains all of the different progressions I have used to improve my Pistol.  Take a look and get excited to master a pistol in addition to other gymnastic movements this month.  If you have any questions or need any help let me know or grab me next time you’re in.

Also, pistols are a good skill to learn if you’d like to scull (aka – row) on the water with me this Summer.  As the weather gets nicer I will be hosting a couple of learn to scull seminars for anyone that’s interested in trying out for the Renegade Rowing Team.  If you’re interested in learning to scull let me know in the comments or send me an email.  I will be sure to keep you in the loop.


Coach Pat

It is the last Fire It Up Friday of March and this incessant rain is melting away remnants of what was the WORST winter in my memories. For that I am grateful!

Today we have a classic Girl WOD with “Diane” in classes. 45 reps of 225# deadlifts and handstand push-ups! Here is a little strategy on how to approach this wonderful little gem. The deadlift load is a light/moderate weight. Choose the correct weight for this if 225# is on the heavier side, or you will miss the training effect. The reps should be able to be completed unbroken or one break within the sets. If you are dropping the bar each time from waist height, you have too much loaded. Keep a steady pace so that you can actually breathe. (Think breathing similar to what we teach when performing wallballs).

The Handstand push-ups are going to be where you will struggle unless you can perform 21 unbroken handstand push-ups. You want to have a plan going in as to how many clusters you will need to break the volume into. For example, if you 10 reps of HSPU are the most you have ever completed unbroken, then you should aim for 6/5/4/3/2 to complete the set of 21. You will probably need to reduce that down on the set of 15 to something like 4/3/3/3/2 and finally the set of 9 to 3/3/3. The most important thing is to not go to failure on any particular cluster. The primary muscle groups of the HSPU are small and when they are depleted well…

Good luck and FIRE IT UP!


Beginning next week, on Mondays and Thursdays the Strength Club will be rolled into the 4:30pm class. Attendees should be prepared for 75-90 minutes of training as opposed to the normal 60 minutes.

Tuesdays, Wednesdays, and Fridays will continue to be CrossFit classes.


Saturday 032815

“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

Sunday 032915

Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Monday 033015

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 033115


Max calories in 10 minutes on the Airdyne or on the erg.

Wednesday 040115
Test: Max Strict Pull-ups

Test: Max Kipping Pull-ups

Conditioning: 5 RFT
15 Unbroken Wallball Shots, 20/14
15 Unbroken Double Unders

Thursday 040215
Strength/Skill: Ring Dips 5-5-5-5-5

Conditioning: Complete 3 rounds for max distance
Row 4 minutes

rest 3 minutes between sets

Friday 040315
Conditioning: AMRAP 20

1 Rope Climb
then perform 3 rounds of:
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Saturday 040415
Strength/Skill: Strict Pull-up Ladder
4 sets building up to 6 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Strength/Skill: Push-up Ladder
4 sets beginning with 5 reps building up to 10 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Conditioning: Tabata Squats

Edward Korona Jr Usbf liked this post
15 Feb 2015

Hours: 2/16/15

By There are no tags 0 comments

Hello Everyone! 

Here are the HRs for tomorrow, Monday, 16th:

7am – 7:30pm


12:00, 4:30, 5:30, & 6:30

Hey CFB!

Ever wonder what 7 ergs in a Subaru looks like?

Ever wonder what 7 ergs in a Subaru looks like?

I hope everyone is staying warm and finding some place to put all of this snow!  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing 2015 Improvement Survey this past week.  Thank you for sharing your feedback and interests with me.  I will do my best to continue to offer my best coaching and feedback and run programs that you’re passionate about.

If you missed the survey, here’s what it’s all about and I would still love your feedback.  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 the survey below, it would mean the world to me.  I will leave the survey up for one more week.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

Keep an eye out on and future posts for changes and improvements to the Renegade Rowing Program!
Any feedback helps!  Thank you for being awesome!
Above is a Video Review of Fernanda from last weeks Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!

1 2 3 4 11