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Reebok CrossFit Back Bay
29 Jul
by: Published in Uncategorized

Skill:  15 mins to find:

1RM Jerk (any style)

WOD:  Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Last done April 10, 2014


Straight facts from the Prince…

This Saturday will be one of those “show up even if you are not signed up” type of day.  We are trying to get as much exposure and donations to the PR for Pat cause.  Bern has managed to get some people to donate snacks (thank you) and there is even an after-party at Precinct (right around the corner) at 4 PM.  The workout of the day will be Pat’s WOD and you are more than encouraged to make this a Saturday to remember.  It has been confirmed that a few athletes from the Boston Iron team will be throwing down at 2 PM (for which you are totally welcome).

The more the merrier,



29 Jul
by: Published in Apres Crossfit, WODs

Hey Everybody,

This the exact schedule for Saturday August 2nd, 2014.   We will have classes at 209 Columbus Ave, 8am, 9am, 10am, 11am, 12noon, and 1pm.   If classes fill up show up anyways we wont cap classes that day.  We will have computers so people can donate to PR for Pat.  Chris Daly had an awesome idea of donating 5o cents for every rep that you do.  For those who don’t  remember the WOD it’s…

20 minute AMRAP

6 Power Cleans 185/135

12 Burpees

14  Toes to Bar

3 Wall Climbs


We encourage you to workout then whatever you do come back to 209 Columbus Ave and cheer on, support, and watch some really special athletes attack the same WOD.  One of those athletes is  Spencer Hendel.  This is Spencer’s resume….

Boston Iron Athlete

2014 Reebok CrossFit North East Regional Individual – 4th place
2013 Reebok CrossFit North East Regional Individual – 4th place
2012 Reebok CrossFit Games – 13th place
2011 Reebok CrossFit Games – 9th place
2010 Reebok CrossFit Games – 17th place
2009 Reebok CrossFit Games – 12th place

USAW/CrossFit Olympic Lifting Competition (105kg weight class) – 2nd place
2011 UFC/CrossFit Team Expo – 3rd place
2011 NE Weightlifting LWC – 1st place


If you new to the gym or you have been a member since we started, come by, bring friends, donate, donate, donate, and hang out.  We will have snacks and drinks (Big Thanks to Vita Coco for donating 50 boxes of Coconut water).

At 4pm on the nose (Horigan, we are done yet) everyone will bang a quick left out of the gym and a restaurant called The Precinct on 154 Berkeley St.  They have been nice enough to lets us hang out at their outdoor Patio.

If it seems like we are going overboard and you have never had anyone in your life touched by cancer then you are one of the lucky ones and I hope that you never have anyone in your life affected by that ugly disease.  If you do know someone your life affected by the disease you know that we are not going overboard and that on August 2nd we plan on celebrating life.  If anyone has any questions, wants to help out in any way, or wants to donate more food, drink, or prizes for Saturday August 2nd please email me at

-Bern K. Prince

Spencer Hendel

“Stop making a big deal out of the little things because we got big deals and we got little things.” Beyonce



28 Jul
by: Published in Uncategorized

Skill: 3 rounds of:

Hanging Shoulder Retractions
Chin Ups
Hanging Shoulder Blade Retractions on Rings
Pull Ups

WOD 1:  For time:  

12 Front Squats (95/65)
12 Push Ups
11 Front Squats (95/65)
11 Push Ups

Continue this pattern until

1 Front Squats (95/65)
1 Push Ups

WOD 2:  For time:

12 Overhead Squats (95/65)
12 Push Ups
11 Overhead Squats (95/65)
11 Push Ups

Continue this pattern until

1Overhead Squats (95/65)
1 Push Ups


Dont forget about PR’s for Pat…

In case you did not see the blog yesterday, this is what you missed:

Fundraiser this Saturday for Pat Padgett (an outstanding member of the CrossFit community) at 2 PM
This will be taking place at Box 2 (209 Columbus Ave)
Read his story and donate here

Let’s do it,



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