6:44 pm

Saturday April 25th


Partner WOD

5 Stations, going for max reps at each movement, one partner working at a time, trade as often as needed.

3 minutes at a station, 1 minute rest in between while teams rotate.

1) T2B
2) KB Snatches (any side) 53/35
3) Front Rack Lunges (in place) 95/65
4) Hang Squat Snatch 95/65
5) Burpee Pull Ups

Total 19 Minutes.

Score is total reps combined from all stations. Scale as needed.

6:10 pm

Friday April 24th


"Dem Abz"
AMRAP 12 - Core Ca$h-In

30 second Plank, accumulated..
20 Second Plank, each side, accumulated...
15 sec L-Sit (scale to N-Sit)
15 sec Chin over Bar Hold (scale to Holding chest to rings)

30 Minutes to find a MAX load, 50 foot sled push. (without pausing)

7:30 pm

Thursday April 23rd


Hero WOD



2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

Scale Muscle Ups to 6 Pull Ups + 6 Dips with or without bands.

Scale Handstand Push Ups as needed with abmats or regular push ups.

Scale KB weight as needed.. should be challenging, but 8 in a row every set.

This is a high skill workout, but there is also PLENTY of time to try things out outside your normal comfort zone. See how things goes in the opening minutes and go from there.

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

6:02 pm

Wednesday April 22nd

Yoga tonight at 7:05PM!!

Build toward a challenging DEFICIT Deadlift set, 5 reps..
Each rep begins from a dead stop. No touch and go.

Preferably stand on flat plates (or the jerk block tops).. or the risers of some sort.. any of those will work for this intention. Want to be raised about 2-4 inches off the floor.

"Partner Christine"
3 Rounds for time, each, alternating entire rounds:
Row 500m
12 BW Deadlifts
21 Box Jumps 20"

Scale deadlift and box height as needed.
Each round is a sprint with rest built in while your partner goes!!

7:10 pm

Tuesday April 21st



Establish a Heavy Power Snatch 

"Doubled Over"

6 Rounds, each for time. starting every 3rd minute...

10 Overhead Squats (95/65)

10 Bar-Facing Burpees

Score each round. 

Rounds begin 0-3-6-9-12-15...

The work should be scaled such that it takes less than 90 seconds, possibly even less.

6:35 pm

Monday April 20th


"Right on Hereford, Left on Boylston"

2 Rounds For Time:

26 Toes to Bar
200 Meter Run

26 Box Jumps (24"/20")

200 Meter Run

26 Kettlebell Swings (1.5/1)

200 Meter Run

26 Walking Lunges

200 Meter Run

26 Push Ups

200 Meter Run

26 Sit Ups

200 Meter Run

26 Air Squats

200 Meter Run

Scale as needed.

40 Minute Time Cap.

1:29 pm

Sunday April 19th

Saturday's WOD was really hard.


Regular schedule tomorrow for Patriot's Day!
All classes running as normal!

7:28 pm

Saturday April 18th


Partner WOD

30 K2E
30 Clean & Jerks 155/105
30 Box Jump Overs 30/24

Divide up the work in any manner with your partner. 
One athlete works at a time.

Scale as needed.

2:24 pm

The Biggest Problems I See

Coaching CrossFit is among my favorite things I have the pleasure of doing every week. I love helping people learn to move, achieve goals, break down barriers, and I enjoy being a facilitator of fun (or maybe sweaty horrible misery.. one of the two?)..

Human movement is utterly fascinating to me,... with all of the variables, different body shapes & sizes, accuracy & timing required to execute certain moves, the displays of confidence to move a heavy thing fast, and trust in one's own ability to control their body through an upside down motion or the equivalent. It is all gold.

I had a conversation recently with a few folks about what it takes to become a coach in CrossFit specifically, and it sparked some thoughts in my head about some of the biggest issues that I wish to all holy hell that I could coach better, or at all.

This brings me to.. the biggest issues that I see from week to week.

Note: This can be taken in any way.. but I mostly mean "biggest negative behaviors which stall improvement or progress.. or GAINZ".. But feel free to extrapolate however you so choose.

#1 - Consistency

As with most things in life, the most important thing is to show up. Whether it is daily cubicle life, your kid's little league game or ballet recital, or even jury duty... For the most part, you just need to make yourself somehow "get there". What happens beyond that is almost a complete afterthought.

I would venture to say that usually you are glad you bothered.. even if it meant some inconvenience, a half hour less sleep, or some battling with traffic. In general, the majority of the time you are glad you made the effort, whatever it may be.. (Ok, maybe not jury duty.. SNOOZE)..

With a training program like CrossFit, it simply cannot be a once-a-week endeavor.. or less. You will never really get a whole lot out of it in terms of skill development or bodily change/maintenance. If someone develops a fitness program that takes an hour a week and makes you shredded, be sure to let me know because I will heavily invest.

But until then, you have to submit your 3-5 days a week of high level effort, and maybe even a couple of other days to lower intensity efforts.. (more on the next topic)..
We recommend 3 days on, 1 day off for most conditioned athletes or veterans, but that is just a baseline you can mess with as needed once you get used to things.

It is REALLY easy to fall into lousy habits and traps that keep you away. It probably only takes a couple days to develop a bad habit that used to be a good one.

Hit the snooze an extra time and decide "Well, I would be 3 minutes late to class, so I will just can it for today"... Go away on vacation or come down sick for a week and then push coming back to the gym for another week because you decided the couch was really comfy after work... Get a new job, new pet, or new girlfriend and your priorities and habits fall to shit and before you know it a month has gone by without a single burpee.

I have seen and heard every single excuse in the book at this point from hundreds and hundreds of people.. They all boil down to the same thing most of the time.. Not willing to develop consistency.

Just show up.



Dedication to Flexibility

A little less philosophical on this one... but here we go..

Of the 10 "pillars" of fitness we preach in CrossFit (Endurance, Strength, Coordination, Speed, Flexibility, Balance, Power, Stamina, Accuracy, and Agility).. Flexibility is probably the one that is most dependent on your efforts..

Everything else will likely fall into place in some capacity with the WODs that we hit on each week.. but flexibility is a fickle son of a bitch.

Soft tissue and joints are relatively malleable, especially when we are young. As we get older, more sticky tissue tightens up, joints calcify, mobility goes down the crapper, and on down the list we go. But even as we get older, those tissues are still malleable, it is just increasingly more uncomfortable to loosen them up.

For the functional movements we seek to master in CrossFit, flexibility is incredibly important for things as simple as straightening your back before a deadlift, hitting full depth on an air squat, or holding a barbell straight overhead with good posture.

Unfortunately many of these things are much easier said than done.

Of all the things I know how to coach, I WISH SO BADLY that I could just bestow flexibility upon all of you. Like some sort of wand waving magic trick.

But alas.. I can only provide the tools. Stretches, techniques, soft tissue work, KT's yoga schedule, and the name and number of a fantastic Massage therapist.

Ultimately a lot of the advancement in range of motion is going to be gathered before or after classes when you take your sweet time smashing out your bits. We try to spend at least SOME time mobilizing every day in class, but you should look at most of that as movement prep for what we are doing in class that day, not necessarily focusing in on every single deficiency you have and somehow solving it with 30 seconds of Spiderman stretch. Flexibility is not a get rich quick scheme.

Ask Mauro or Diego. A short time ago they were basically made from stone and I could hear the creaking as they began to bend. But they both dedicated themselves to addressing their own needs before and after class with techniques provided by the coaches and now can squat like frikkin' champs.


Basic Nutrition

I am not going to harp on this too long, because this might be the single hardest habit that there is to get new athletes (hell, even veterans) to break.

Changing the way someone eats is a monumental task.

We try to incorporate Paleo Nutrition Challenges 3-4 times a year as an opportunity to kick-start new nutritional habits, or for new folks to learn some of the principles of a cleaner eating lifestyle. But for the most part, everyone is left to their own devices out in the real world. There are about a billion opportunities to "cheat" every week. The bagels in the conference room, after work drinks, and that pint of ice cream in the freezer for emergencies when the Patriots lose (wait, is that just me?)..

I am a firm believer that Paleo is a great framework, but not necessarily the end-all be-all version nutrition for each individual person. There are too many variables in play in terms of genetics, metabolic predispositions, and frankly bodyweight or body image issues. Everyone is a delicate unique snowflake that all function differently.

But I have a hard time dealing with people who will not at least attempt to make changes when they are dissatisfied with their "result" in the fitness realm. When people complain that they can't lose weight or gain strength but eat like a total poopface (I know, we are getting super mature here) time after time, my willingness to want to assist you on your journey spirals down the toilet.

Advice only goes so far unless you actually have desire and a plan to implement it. I AM SO WILLING TO HELP IN EVERY CONCEIVABLE WAY, BUT I CAN'T COOK EVERY MEAL FOR YOU AND WIPE YOUR ASS.


The definition of insanity is trying the same thing over and over expecting different results. 

Nutrition is really just a daily, weekly, yearly experiment. We encourage you to keep tweaking the parameters and variables if you want to change the results. It is up to you. Types of food, quantities of food, time of day you eat and drink.. etc. Change it up!!

We will give you the motivation and the support.. but the execution of the plan is mostly in your hands, whether we are "officially on a challenge" or not.


5:01 pm

Friday April 17th

Back Squat
1 Rep Max

Push Jerk
3 Rep Max

Goat Cash Out