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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!

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Christmas Eve 5k run

Our first Christmas Eve 5k run… Success!

The 5k benefited The Kids Cancer Foundation. The Kids Cancer Foundation is a charity founded in 2001 who’s mission is to provide hope and support to local children and families battling childhood cancer.




Alex RuggiereChristmas Eve 5k run

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Testing / BSG Training What’s Next?

Hey everyone!

For those of you that are finishing up/have finished your testing.. great job. Remember that “testing phases” can be tricky sometimes. The “hype” around testing things and getting the best results possible does take its toll in recovery. There’s a strong possibility that you might feel like some of your lifts/tests might not be what you hoped… don’t worry about that!! We’re all pretty fatigued and it’s expected.

What’s next?
1) Class wods this week. No extra work. There will be no CF plus program posted (but we’ll still have a 7pm class) as we begin to make our transition into our new program/blog. Reload periods are important from time to time, and there’s no better time for that than the week after a testing phase.

2) those of you that are participating, were creating a FB group that you’ll be invited to join. We will post events/things that will effect the group into that page. It’s easy for these emails to get lost sometimes.

3) next Saturday @11am we’ll be meeting at the gym. You’ll be assigned levels for all things tested and well discuss exactly how the program works, and answer any questions. We’ll do a small training session afterwards then training will begin the following Monday.

If you can’t be there next Saturday, let us know so that we can get you all the information needed.


Alex RuggiereTesting / BSG Training What’s Next?

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New PM Class Schedule!

Effective Monday, 4/23/17

our evening schedule will be change to..


Monday – Thursday

3:30pm Crossfit

4:30pm Crossfit

5:30pm crossfit

5:30pm bootcamp

6:30pm Crossfit

6:30pm bootcamp

7:00pm Crossfit Plus (an hour and a half long class designed for those that want to get a little bit more training volume in.

7:30pm Crossfit


3:30pm Crossfit

4:30pm Crossfit

5:30pm Crossfit

5:30pm Bootcamp


See you at the gym!



Alex RuggiereNew PM Class Schedule!

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5am Crossfit Classes!

Beginning next Wednesday (April 11th), We will be offering 5am Crossfit Classes on Wednesday, Thursday and Fridays!



Alex Ruggiere5am Crossfit Classes!

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Friday Night Lights 18.2 Heat Times

Heat #1; 6:35pm
Lane 1 Cathy Parker
Lane 2 Brandon Golan
Lane 3 Amanda
Lane 4 Regina
Lane 5 Elena
Lane 6 Sandra
Lane 7 Ashley B
Heat #2; 6:55pm
Lane 1 Sam Baca
Lane 2 Aron Parker
Lane 3 Jose
Lane 4 Coletone
Lane 5 Justin Gamelin
Lane 6 Jeff W
Lane 7 Sara Sullivan
Heat #3; 7:15pm
Lane 1 Paige Harvey
Lane 2 Luis
Lane 3 Rudy
Lane 4 Zach
Lane 5 John T
Lane 6 Sonia
Lane 7 Danny M
Heat #4; 7:35pm
Lane 1 Julissa
Lane 2 Jamie
Lane 3 Laila
Lane 4 Sally
Lane 5 Mango
Lane 6 Don
Lane 7
Heat #5; 7:55pm
Lane1 Jesus
Lane2 Molly


Alex RuggiereFriday Night Lights 18.2 Heat Times

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NO 6PM Bootcamp OR Crossfit Friday 2/23/18

There will be no 6pm Bootcamp or Crossfit classes tomorrow so we can get ready for our Friday Night Lights event.


Alex RuggiereNO 6PM Bootcamp OR Crossfit Friday 2/23/18

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Thank you and Farewell!

It is with a full spectrum of emotions that I officially announce that as of today, Aline and I have sold our remaining interest in CrossFit Boynton Beach to our already existing partner and head coach of the gym, Alex Ruggiere.

Aline and I (and our kids) will be moving on to a new chapter in our lives which will be taking us across the country at the end of the year. CrossFit Boynton Beach has been a huge part of both of our lives for the past 7 years. I am proud to be a part of what it has become today, from the pre-opening parking lot workouts back in 2010, to one of the most well known and respected gyms in South FL. I am blessed to be a part of such an awesome community, and for the opportunity to have met so many wonderful people along the way. For this, I say thank you.

Going forward, we both couldn’t be happier for Alex and the accomplishments that he has made over the past 6 years with the gym. Alex is a superior coach and athlete, and has a true passion for what he does. Please join us in congratulating him in his new role.

In the meantime, we will be around until the end of the year, and look forward to throwing down in class workouts until then.

Thank you again for a life changing experience over the past 7 years.

Rob & Aline LaBar


CarlosThank you and Farewell!

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Hurricane Irma Schedule

Due to the catastrophic nature of this storm, we will be closing at 1pm on Thursday to allow us and our staff time to prepare. Please be safe and take precaution as needed. We will re-open as soon as possible. Please keep checking the website or FB or call for updates.

Thursday is normal morning schedule until 1pm.


CarlosHurricane Irma Schedule