You need to do a Competition. Yes, you. Not so you can win but so you can learn.

So you can learn what it feels like to be uncomfortable but not shut down.

So you can learn how to perform under pressure.

So you can learn how to work towards a goal; how to let something on the horizon pull you through tough training sessions.

Do the above lessons sound like they could apply to life outside the gym? We think so too. Your coaches at CrossFit Boynton Beach don’t just push you to compete because it’s fun or cool or whatever you might think. It’s because the skills and habits we learn from the preparation and experience of competition can and will wake you up. That drive to succeed will translate to your relationships, your home life, and your work.

We all have a list of things we want to accomplish “one day”. What’s stopping you? Being uncomfortable? Not yet having the skill or resources? Stop making excuses. Stepping up to a local competition (or 5k, or mud run, or weightlifting meet…) could be the thing that sets in motion a chain of success radiating to all aspects of your life.

Take it to the next level.

It’s fun to do some self-analyzing from time to time. We all have principles and standards we live by, and sometimes it can be valuable to sit down and actually define them.

Today, once and for all, we’re going to lay out and explain the difference between CrossFit Boynton Beach and Black Sheep Gang. And why we believe… it’s about more than fitness.

CrossFit Boynton Beach

This is our Home. There aren’t many like it. These are the doors we walk through day in and day out; to relieve stress, to improve our fitness, and to live not just longer, but better. This is where your friends are. CrossFit Boynton Beach has a physical address and stuff inside it that can be used to “get fit”.

The Black Sheep Gang

This is us. Black Sheep Gang is you, it’s me. This is how we compete. Why? Because this is the “vessel” that represents what we believe. Black Sheep Gang is a message, one too large and too valuable to be contained within four walls and a physical location. Our message speaks of hard work, dedication. effort, success, and family. Whether you want to compete at the highest level, love what you see in the mirror, or take control of your health, the principles stay the same. The Black Sheep Gang way of life can be learned and applied not just in the gym, but to your relationships and career as well.

We don’t just love CrossFit and competition. We love challenge. We love the process. We love not only the satisfaction of achieving our goals, but what we learned from the struggle along the way. This is how we succeed in all things.

If you’re reading this, you either are or might be interested in becoming a member of CrossFit Boynton Beach.

If you’re reading this… you’re on a mission to become to best [email protected]$king thing that ever walked into someone’s life… or your office/jobsite… or the gym…  You’re dead set on becoming the greatest version of yourself. Every. Single. Day.

You’re a Member of the Black Sheep Gang.

Choose Your Level:

BASIC – Daily, weekly, and special tasks for you to complete to elevate and optimize your physical and mental wellbeing. This is the basis for all levels of the challenge. $149

LIFESTYLE – All of the above, plus an additional focus on nutrition and supplementation. You’ll receive a general diet consultation and plan for daily intake. Comes with (2) 1st Phorm products to support your goals. $199

PERFORMANCE – All of the above, plus an intense focus on sport specific nutrition. Designed for the dedicated athlete. You’ll receive a specific macro balanced, training timed nutrition plan. Comes with (4) 1st Phorm products to support your goals. $249

The 4th Annual Black Sheep Games is set to take place on Saturday, August 21st.

3 Workouts + 1 Floater (with a worm)
Scaled, Intermediate, and RX Teams
Co-Ed AND Same Sex Teams

Over $2,000 in cash prizes

RX Standards
Snatch; 135/95
Thruster; 135/95
Squat Clean; 185/125
shoulder 2 overhead 135/95
T2B
C2B Pullups
Ring Muscle Ups (only one partner needs them, but you’ll be more advantageous if both can)

Intermediate Standards
Snatch; 115/75
Thruster; 115/.75
Squat Clean; 135/95
shoulder 2 overhead 115/75
T2B
Pullups
Burpee Box Jumps; 30/24

Scaled Standards
Snatch 95/65
thruster; 95/65
Squat Clean; 115/75
shoulder 2 overhead 95/65
Knee Raises
Box Jumps; 20/12″

REGISTER HERE

In memory of our friend Joel, who passed June 16th, we will be doing a memorial WOD tomorrow, Saturday July 10th for the 8, 9, and 10am classes.

The workout had some of Joel’s favorite movements:

In teams of 2
Run 800m (together)
30 power cleans 135/95
60 Deadlifts 225/155
90 burpees
60 Deadlifts 225/155
30 Power Cleans 135/95
Run 800m (together)

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 https://www.wodup.com/marketplace/bsg-training and select ‘BSG Competitor’

—

Alex Ruggiere

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 https://www.wodup.com/marketplace/bsg-training

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.

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!
games.crossfit.com

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.
HERE: https://games.crossfit.com
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… www.games.crossfit.com

Everyone is starting to get ready for the open!