30 Jan
by: Published in WODs

This is how you go food shopping…

WOD: For time:

50 Double Unders
50 Push Ups
40 Double Unders
40 Push Ups
30 Double Unders
30 Push Ups
20 Double Unders
20 Push Ups
10 Double Unders
10 Push Ups
500M Row following the last Push Up

15 min time limit

Post WOD:  2 rounds of:

25 V-Ups
25 Good Mornings (45/35)


No levels today…

Everyone coming in today will workout on the same level.  The only (and stupendously significant) difference will be between those who perform Double Unders and those who do not.  Doing Push Ups will be significantly harder when your shoulders are taxed from having speedily spun the rope.  Despite of your commitment (or lack thereof) to the skill of jump roping, this will still not be an easy workout.  Note that the WOD also has a time limit to insure the row is not just a paced event at the end of it all.

Just had to make it easy,




30 Jan
by: Published in Apres Crossfit

What Happens When You Think Outside The Box

 Rachel Szakmary aka Goose  on Saturday is competing  in Long Island, NY in the Hail to The Queen Crossfit Competition (Finally The Goose has come back to Long Island!).  Those who know Goose know that she comes in with a fire every time she hits the WOD.  Goose is a regular at Friday night competition class and since she won’t be here Friday Night and we aren’t going to be in New York, we are going to do the 1st WOD from the Hail To the Queen Crossfit Competition…


“Evil Fran”
Thrusters 95/65#
EMOM 3 Burpees

At the start of the workout, every athlete must complete three burpees.  During the remainder of the minute the athletes completes as much of Fran as possible.  At the top over every minute, the athlete will complete three more burpees until the completion of the workout.


Goose, since we can’t be there we want to share in the pain with you so at the end we are better.  This leads me to my next point of competition.  Every person here is ready to compete in some form or fashion.  The failure in the WOD is what makes us better.  Most competitions having scaling options and so does the competition class.  The thought of working out next to a person who is sharing the exact same pain you are and the only thing between you and your goal is barbell is amazing.  Fran is a bench mark workout and with burpees mixed in lookout.  Great WOD if you want to try competition class for the first time ( That means you Marty and Lori.  Someone has got to represent the Providence Friars)

In the next few weeks we have some charity events lined up ( holla at your boy Travis and holla at your boy to the RCFBB members running the marathon) and we have a bearded Coach from New Hampshire’s birthday coming up so these next few weeks will be fun.  Anyone running the marathon for a charity email me at (some of you have already) and we will do a big event on Friday.

Friday nights will run the same where we meet here at 209 Columbus Ave at 7pm hang out until 9 04pm and then go next door to hang out.  The turn outs for each Friday have been outstanding.

-Bern K. Prince

“Two roads diverged in the Woods, and I took the road less traveled.”

Alexa Walls sent me this video so I hope you enjoy it.  Thanks Alexa







29 Jan
by: Published in WODs

Strength:  3 rounds of:

30 second AMRAP Burpees
30 seconds Strict Press
At the end of the minute = 10-12 Push Press

WOD L1:  The lost May Baseline:  4 rounds for time of:

400M Run
10 Front Squats (115/75)

30 Burpees as a one time penalty if you break sets up (paid for immediately)

WOD L2:  The lost May Baseline:  4 rounds for time of:

400M Run
10 Front Squats (185/105)

30 Burpees as a one time penalty if you break sets up (paid for immediately)


Story time…

Back when we had monthly Baseline workouts, this workout got left behind due to some inclement weather.  The morning this was programmed, it was raining, and so another workout was done.  After getting lost and forgotten, the May Baseline has returned to finally see some action.  Not only will the weather be above 3 degrees, but (as of writing time) the weather seems all clear for the run.  Dress warmly and be prepared not to let go of that  tbar.  The moment you pick it up, you are not going to want to drop it, lest 30 Burpees sound like the thing you want to do in the middle of your workout.

Gotta love a happy ending,



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