City Sports Outdoor CrossFit Series

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

The following post is sponsored by Fitfluential LLC on behalf of Reebok.

Good morning and happy Friday!

I ventured in Boston last night to attend a fun CrossFit event hosted by City Sports and CrossFit Back Bay. Every Thursday night from now until August 21st, you can participate in a free CrossFit workout on the Greenway (North End entrance, near the intersection of Cross and Hanover).


To participate in one of these workouts, you just need to register online and show up. Easy as that! Last night, a lot of people showed up with a buddy or two, so this event would definitely be fun with friends!

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Reebok sent me their new Nano 4.0, so I was pumped to try them out at the workout. Side note: I literally squealed with delight when these beauties arrived at my house. I was SO excited. All of the elite CrossFit athletes have raved about these shoes, so I couldn’t wait to get them on my feet and WOD with them.


About 25 people showed up for the outdoor workout last night. It was a good group””an equal mix of guys and gals””and lots of newbies! The majority of participants had never tried CrossFit before.

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The basic format of the class was a warm-up followed by some instruction and then a partner workout.

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The warm-up was a double Tabata (20 seconds of work followed by 10 seconds of rest, repeated 16 times) of squats, lunges, high knees, jumping jacks, push-ups, and sit-ups.

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Once we were good and warm, we learned the various movements for the partner WOD:

With a partner:

100 Squats or Squat Jumps
100 Sit-Ups
100 Alternating Jump Lunges
EMOM 3 Burpees

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How this workout worked: You and your partner needed to finish all 100 squats before you went on to the sit-ups and all 100 sit-ups before you went on to the jumping lunges. You could split up the reps anyway you wanted. (My partner and I split the reps equally and alternated sets of 10.)

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And it gets better… The workout was timed, so when a new minute started, the instructor yelled “3,2,1” and we all had to stop and perform 3 Burpees before continuing the rest of the reps in the workout. It was fun!

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The workout finished with a bunch of ab and core exercises. As the instructor said: “The reward for exercise is more exercise.” Haha!


I really enjoyed last night’s workout, especially since it was outside on the Greenway (so pretty) and it didn’t require any equipment. The entire workout was done with body weight, so you really could do it anywhere. I love that.


And the Nano 4.0”¦ LOVE THEM. Obviously, I love the color (Mint Glow), and they’re so, so, so comfortable””lightweight yet sturdy. I’m planning to wear them for my regular CrossFit workouts, so I’ll give you guys a full review once I’ve had a chance to really break them in.

Questions of the Day

When was the last time you tried a new workout?

Anyone have the Nano 4.0 yet? What do you think? 



  1. I have wanted to try CrossFit for so long! We only have one small chapter in our town, and it is super expensive. I work with a former military man who goes to it (his son used to teach it) and he says it is an awesome workout.

    Love the shoes!

    1. @Ashley @ A Lady Goes West: You know, I just read an article about ViPR in Health or Shape or one of those ladies’ fitness magazines and just checked out the website and thought it looked pretty awesome – I love the handles! That’s probably my number one complaint when it comes to fitness stuff is that it can be so awkward, but I looked it up on Amazon and its kind of pricey. Bummer :-/. If my gym ever got any and offered a class I’d totally try it out!

  2. I recently tried The Bar Method; I like it and found it to be a challenge but there was a routine quality to it that I didn’t love. The Nano’s are cute!

  3. Love the new shoes. I need to get some CF shoes. I’m still trucking along being a newbie with CF. Once you drink the kool-aid ~ there’s no turning back. HA!! 😉 And if anyone out there doesn’t think that they can do it ~ you need to give it a try. I’m 56 yrs old …… and I’m always bringing up the rear {hey someone has to be last} But, I’m still passing everyone still sitting on the couch!!! 🙂

    Tina…. you are looking great. I think you are more cut than before you were pregnant. 🙂

  4. sounds like a blast especially considering it was outdoors – wish i lived near Boston – have been wanting to try Crossfit but due to expense have not been able to – my local Adult Ed is offering a class this fall with some HIIT and CrossFit workouts included so looking forward to trying it that way.

  5. Last time I tried a new workout was when I tried BodyCombat at my gym this past winter, & I’ve been hooked ever since! Nothing has given me more definition in my arms and shoulders. The next workout I want to try is either a barre class or CrossFit!

  6. The nanos are so pretty!

    The last time I tried a new class was a few months ago when the normal Pilates teacher at my gym had a sub and we did a “Body Works Plus Abs” class which was bodyweight exercises mixed with light dumbbell work. I really liked it, but the times my gym offers for the class are horrible. We now have a new Pilates instructor and she’s different from our previous one and we’ve been doing new things – does that count?

  7. I love the Tabata method, it’s such a great way to workout with minimal time. I also love when they make you workout with a partner in Crossfit. It’s a lot of pressure sometimes, but it pushes me to work through the pain because I don’t want to embarrass myself in front of my teammate or let her down.

    The last time I tried a new workout it was with Body Space Fitness, similar to Cross Fit but with a bit more science. So great!

  8. How fun! It’s about time I changed up my routine. The apartment gym is slowly losing it’s appeal despite the convenience!

  9. I recently rock climbed – something I haven’t done since I was a kid but really enjoyed then AND now. It’s great to challenge your body in new ways and I was sore in all sorts of muscles I didn’t even know I had. I’m dying to try crossfit still! Your blog has made me really really want to!

  10. Im dying to hear/read your commentary on the Crossfit Games!! I have to work today so i don’t get to see the final events :*(

  11. I so wish my town had a cross fit program like this! We have a gym that lets anyone come for free on Saturdays, but I haven’t gotten to go yet. I love new and intense workouts, and it would be even better outside like that! Maybe I should create my own workout group!

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