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Gymnastics and Strength!

Crossfit Boynton Beach’s newest training cycle starts on Monday, June 28th!

In our Latest 8-week training cycle, we’ll have 5 different ‘training paths’ for our athletes to follow

  • BSG Scaled – For the scaled athlete with limited to no gymnastics and limited strength.
  • BSG Intermediate – For the intermediate athlete that has SOME gymnastics but aren’t overly proficient. Might have some strength holes as well.
  • BSG RX – For the RX athlete that has everything, now needs to be BETTER at everything.
  • BSG Weightlifting
  • BSG Gas Tank

The first 3 programs are all based around the class WOD. Your ‘Main Training’ each day will be the class workout, with the group, then your extra work will be based on which division you’re following.

BSG Scaled will have a large emphasis on getting their first pullup, handstand hold, while still working on general strength

BSG Intermediate will be working towards PRing a 50 HSPU for time, a 50 T2B for time, along with getting your first, or getting consistent Muscle Ups

BSG RX will be focusing on Snatch work, squatting, and high volume gymnastics workouts.

BSG Weightlifting will be a full, 12-week weightlifting program for those that would rather work on strength with limited ‘CrossFit’, and BSG Gas Tank is a Cardio Only program, PERFECT if you wanted to do a double session!

You can find our WodUp, for access to all the programs listed above at and select ‘BSG Competitor’

Alex Ruggiere


CarlosGymnastics and Strength!

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The Open is over… Now what?!?

First of all, Congratulations!

We are officially the Fittest Affiliate in the United States. We couldn’t have done it without every single person. So THANK YOU for helping make our community as amazing as it is.

We’ve been getting a lot of people asking “how can I get better”. The Open definitely has a fun way of igniting a competitive fire in us… no matter what level you’re at.

Beginning Monday April 5th. BSG Training will be taking a new and improved approach to program design and helping our members get better.

Whether you’re a scaled, intermediate or an RX/Elite athlete, there’s going to be a program to follow.

Here’s how it’s going to work.

Head over to

Sign up for ‘BSG Competitor’

From here, our coaches will be posting 3 different paths

BSG RX – For those that have all the skills, and were able to finish in the top 10-15% in the open

BSG Intermediate – For those that have SOME Gymnastics and decent strength, but still need some work in order to be considered an all-around RX athlete.

BSG Scaled – for those that don’t yet have the gymnastics, and might still need some strength work as well.

Each day, you will do the class workout as your ‘Main Workout’ then you’ll jump on the app, and follow your path’s programing as your ‘extra’ work that day.

Each day our coaches will be uploading videos describing workout goals along with interacting with results and times on the app.

The 2021 Open served its purpose for us. We were able to show the country who we are. Now, we get ready to not just defend our title in 2022… But go for a WORLD TITLE.


CarlosThe Open is over… Now what?!?

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Highlights of The CrossFit Games OPEN 21.3 and 21.4!!!


CarlosHighlights of The CrossFit Games OPEN 21.3 and 21.4!!!

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Win 3 months FREE membership

Find out how you could win 3 months of your membership for FREE and we are also giving away $500 in Rogue Fitness gift cards!!!
All you have to do is complete The CrossFit Games OPEN with CFBB and submit all of your scores each week… That’s something you must do. Everyone who submits scores for the next 3 weeks will be entered to win!



CarlosWin 3 months FREE membership

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Are you registered for the open?

Natalie and Jamie say to register for the OPEN.

This is going to take place over three weeks in March and is open to all skill levels so everyone from Crossfit Boynton Beach should register and participate with us.
Did YOU register yet?

We have 48 members registered for the open so far! How many do you think we can have do open this year? 100?
Get registered and we will put your name on the board…


Everyone is starting to get ready for the open!


CarlosAre you registered for the open?

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CFBB Coaches talk about their first open experiences.

We all start somewhere.  CFBB Coaches talk about their first open experiences.

No matter your level of fitness, be sure to register for the OPEN this year! We want ALL CrossFit Boynton Beach members to participate.



CarlosCFBB Coaches talk about their first open experiences.

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Join the 2021 CrossFit Open: A Global Celebration of Fitness

No matter your level of fitness, be sure to register for the OPEN this year! We want ALL CrossFit Boynton Beach members to participate.




CarlosJoin the 2021 CrossFit Open: A Global Celebration of Fitness

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Use to help us track and monitor your progress.

We’re happy to announce that we’ve partnered up with to help us track and monitor your progress.

WodUp is a data tracking and workout app very similar to Beyond The White Board. We will ALWAYS post our daily class workouts here, but we’ll also be posting our class workouts in WodUp so that you and your coaches can track your progress.

You can find our WodUp marketplace at

We’ll be posting daily wod tips along with feedback onto the group page


CarlosUse to help us track and monitor your progress.

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The 7 Unspoken Laws of CrossFit

These laws make life easier for everybody in the Box and create the right environment for progress and improvement.


This is one of the most impressive aspects of Crossfit. Of course, a WOD is competitive, but every single workout is also about helping EVERYONE involved to improve and work on their fitness together. You see this same mentality at every level of Crossfit, from events at The CrossFit Games right through to a first-time tryout class in a box.


This should go without saying. Sometimes it can be easy to lose count when fatigued and in pain, and it happens, but deliberately cutting reps to speed up a score and beat a rival is just sad, and I bet you’ve probably seen someone do it before.

The competitive element of Crossfit is a lot of fun, but the idea of any workout is primarily to make THE ATHLETE fitter, stronger, healthier and more mentally resilient. This changes in Crossfit competitions because the aim is to win, but at this level there are judges anyway to call out any cheaters.


Everyone has strengths and weaknesses, that’s part of being human. It’s a great feeling when you see a workout on the whiteboard that you know you can destroy because it involves everything that you’re good at. The opposite scenario is not so much fun, and it’s easy to avoid those kinds of workouts. If you make sure to tackle every WOD that comes your way, especially the ones you won’t be so good at, then you will be sure to improve your weaknesses.


Ego is important in Crossfit. It can be a powerful driving force to spur us on towards hitting new PRs. It can motivate us to compete and get better, or help with self-confidence and goal setting, but it can also be a hindrance and a thorn in the side of progress.

It can be a tricky balancing act to find this equilibrium. Crossfit workouts have a habit of exposing weaknesses in places that you didn’t even know existed. A well-rounded athlete that understands when to be humble and not let their ego get in the way can use these experiences to develop. An athlete that lets their ego dictate, ignoring weaknesses, repeating poor movement patterns and using bad form for the sake of speed and weight will eventually hit plateaus or injury.
It takes courage to accept that we may not be as good as we think at certain exercises sometimes. A great coach will help with this in a way that will inspire us to improve and progress in the correct way. To try and remove all ego from any athlete’s performance is too much of a psychological oversimplification. Ego has its time and place, but so does humility, the latter to a much greater degree (just look at 2015 CrossFit Games champion Ben Smith).


This one just comes down to simple courtesy. It isn’t difficult to put all the plates, bars and equipment back in the racks, and to treat them with respect. There is always a slight ritualistic element to training, and the respect that comes with that should never be underrated. Look at martial arts, or Olympic weightlifting for great examples of this.


Every single Crossfitter has been a newbie at some point. It doesn’t matter if you are Mat Fraser or one week into a new year’s resolution to start Crossfit, we all had to walk into a Box for the first time at some point.

train hard and help athletes around you

This first experience leaves an important lasting impression, what was yours like? Helping a first time Crossfitter can make a huge difference to their training, and be a powerful encouragement for them to continue.


There always seems to be at least one Crossfitter that loves chalking up a little too much and will use it for absolutely everything – even when it definitely isn’t needed.
Burpees? Check. Double unders? Check. Press ups? Check. Yes, I’ve even seen this happen!

This Crossfitter is normally enveloped by a huge cloud of white dust, which seems to follow them wherever they tread. Don’t be that guy!


Alex RuggiereThe 7 Unspoken Laws of CrossFit

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BSG representing at Wodapalooza!

We will be back in 2021!!! 🔥🔥🔥






Alex RuggiereBSG representing at Wodapalooza!