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12 Sep
by: Published in Uncategorized

Team WOD: 5 rounds for time:

800M Run
45 Kettlebell Swings (24/16)
35 Pull Ups

35 min time limit

WOD: Eva: 5 rounds for time:

800M Run
30 Kettlebell Swings (32/24)
30 Pull Ups

35 min time limit



A workout named after Eva Twardokens, a former member of the US Olympic Ski team.  This behemoth of a workout is not for the faint of heart.  The team version is plentiful and difficult.  The individual version is harder than a whole lot of hero workouts…novices or those of intermediate skills need not apply.

This is some serious fitness,




11 Sep
by: Published in Uncategorized

What:  Spartan Race 
When: November 14
Where: Fenway Park!!

29 Spots available with the special RBCC discounted rate (as of publishing time)
Cost = $90 per athlete ($50 savings)…first come first serve
Collection starting September 16 at the 6:30 Pm endurance class. If class is full, come anyways to drop off check.
Payment will only be accepted by Angelo DIRECTLY.
Please make checks out to Angelo Gala
If you miss the tuesday class, but would still like to hand him a check, you can find Angelo
Wednesday 6-8am St James
Thursday 6:30-8:30 St James
Friday 5:30-9:30 Columbus
Saturday 9/20 St James 8:30-12
First come First Serve!!!

Pre WOD:  20 mins to complete:

3 x 15 Front Squats (1:00 rest between sets)


WOD: 3 rounds for max reps of:

1 min AMRAP of: Shoulder to Overhead (at your Pre WOD Front Squat weight)
1 min AMRAP of: Cal Row
1 min AMRAP of: Wall Balls (20/14)

Rest 2 minutes between rounds


So if you want some snacks…

And you want them delivered to your home on your schedule…you know what to do…  It may not be important now, but when the next paleo challenge begins on October 1st (details to come later), you may find this information useful!  Other than that, I dont have a lot more for this week.  Still ahead on the blog we have the NPGL and a ton of upcoming events including:

September 19th: Apres Crossfit! Social
September 27th: Bring a Friend Day
October 1st – 31st:  Team Paleo Challenge
October 11th:  Paleo Seminar
October 1st – 31st:  Weight Loss Program
October 12th:  Beat the Streets Charity Event
November 22nd:  Internal Triple Team Throwdown!!!
Oh damn,


11 Sep

Hey Athletes and Socialites,




We have so many events in the next few weeks.  Our first Social happens Friday September 19th after our regular competition class at 209 Columbus Ave.   I also want to prep everyone to go get there dry cleaning done, maybe do some shopping at Saks 5th Ave, and get your hair done because Friday October 19th we are going to have a Fall Formal.  Let all the amateurs where costumes in October, here in the Backbay we are going to get dressed up, where ties, Fancy dresses, and Red Bottom shoes (Liz Nill, I know you have Red Bottoms).

To all the College Students… Taylor, Cam, Dasha, Sutty, Kristen, Elyse, Owen (#GoOwen), shoot me an email at as we are trying to launch a college program and I want help an ideas.

- Bern K. Prince

What you call a hero, I call just doing my job.” FireFighter


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