Gymnastics Sandwich on Weightlifting Buns


The box will be closed this weekend due to the CrossFit L1 Cert.  There will be no general classes or intro class held at the box.  We will be hosting workouts down at the track at Moakley field, on Day Boulevard on Saturday at 9, 10 & 11 and at M Street BEACH with Coach Shurko for a BEACH WOD!!!! on Sunday at 9 & 10. 

Setting Up on the Members Site to Log Food during the Paleo Challenge

In order to participate in the Paleo Challenge you will be required to enter your food logs in the member site.  If you do not yet have a member login, here is a simple guide on how to set one up through the CFS site.  The access code required is 02127

Squat Clean

3 Rounds
10 Squat Cleans (135,95)
5 Bar Muscle-ups
10 Push-jerks

Level 2 -(115,75), 15 chest to bar pull-ups
Level 1 – (95,45), 10 Chest to bar pull-ups
ADV- (155,105)


  • JBo

    09/09/2013 @ 11:58 am

    A little late on this one…
    Squat Clean: 175×1 (PR) – Really psyched about this one since I was apparently stuck at 170 since February. Thanks TinaMo for pointing out that I was pulling too early. Hopefuly this will lead to bigger gains shortly
    WOD: 13:50 L2 weight but with just 5 unassisted C2B per round

  • Nick D'Ascensao

    09/07/2013 @ 2:44 am

    185xsquat clean
    15:20 L2 Red Band C2B

    Got a few green band bar muscle ups during warm up!

  • Kendra

    09/07/2013 @ 2:39 am

    squat clean: 100 x 1 (PR)
    16:08, 65#, blue band (5-4-3 muscle ups)

    i took it easy tonight – my back/neck is still tweaked out from trying too hard on strict press on wednesday night. even though i wasn’t 100%, i was frustrated that i failed at getting 5 muscle ups each round

  • Ryan Gould

    09/07/2013 @ 1:56 am

    Squat Clean: 145 x 1 (PR)
    WOD: 19:23 #105/10 C2B (unassisted)

    • jason barrow

      09/07/2013 @ 3:31 am

      Hell yes, 7PM!

  • nicole dholakia

    09/07/2013 @ 1:51 am

    Getting to do a WOD with Barrow literally made my Friday night, I’ve got to hit the 7 pm more often…just like the old days with PR city to boot!!! Got our WOD on in the back of Southie Green tonight with Barrow and Jose…those dudes have some seriously positive vibes!

    Squat clean: 145 x1 PR!!!
    WOD: 15:58 95/blue & red for 15 CTB each round.

  • jason barrow

    09/07/2013 @ 1:10 am

    Friday is usually a rest day for me but I need to make these Friday night classes more of a regular thing because tonight was fun as hell. REUNITED WITH DHOLAKIA. Bell ringing on the platform with Coolidge and Bob. Jose making sure the energy level didn’t drop below 11. Certified awesome.

    Squat Clean: 215×1 (RANG IT!)
    WOD: 18:54 (135#, 2 unassisted bar mu’s per round)

    Kind of felt like a scumbag only doing 2 MU’s per round knowing people put in much more work getting 5 per round, but it would have taken me far too long. #scalingGuilt

  • Ranjith Zachariah

    09/06/2013 @ 10:57 pm

    I got to class on time today, and only becaue I am scared of Chris Berretta. Last time I was late he gave me a 35 burpee penalty, and then threatened massive burpee inflation if my lateness continued. Chris Berretta, you have made me a better human being.

    155 on the platform. 16:14 L2, C2B (B).

  • Patrick V

    09/06/2013 @ 10:02 pm

    265 squat clean 10:48 rx. Back, but not getting to 5:30am for awhile with baby duty.

  • Mike Quigley

    09/06/2013 @ 5:27 pm

    215# squat clean. Had 225# at the bottom of the squat just couldn’t stand up. Someday my squat clean will be heavier than my power clean – just not today.
    10:40 RX on the WOD. Pumped about the bar muscle ups. A month or two ago they showed up in a workout and I could only do one before moving on to bands. Progress!
    Have a good weekend.

  • Chris Wilson

    09/06/2013 @ 12:31 pm

    185 lb x 1 (light); 15:32 (one blue band for the 15 BMU but otherwise Rx). This week’s workouts finally caught up to me. Going to take a break from WODs this weekend and lift at the home gym.

  • Marc Piccuirro

    09/06/2013 @ 11:38 am

    Still feeling Donnie!
    235 On the squat clean is a 10lb PR
    10:21 STOH felt better than I expected, still tough for me though.


Comments are closed.