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28 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to find:

1RM Power Clean or Power Snatch

WOD 1:

7 min AMRAP of:

30 Cal Row
25 Hanging Knee Raises
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Pull Ups

WOD 2: “Half 14.4″

7 min AMRAP of:

30 Cal Row
25 Toes to Bar
20 Wall Balls (20/14)
15 Power Clean (135/95)
10 Muscle Ups


But wait there’s more…

In case you were looking for some in-house help in your dietary journey, Coach Erin is available.  For everyone who still wants help after the Paleo Challenge is done (tomorrow!), please send an email to!  Even if you didn’t do the Paleo Challenge or you are just looking for some guidance.  Nutrition is important enough for your health and fitness, that if you are unsure of what you are doing you should seek out some help!  Literally, this stuff can change your life.

So get on it,



27 Oct
by: Published in Uncategorized

Pre-WOD: 20 mins to complete:

5 x 5 Back Squats (all at the same load)

WOD 1:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettebell Swings (24/16)

1 min AMRAP of:

Box Jumps (24/20)

0-60 reps = 1000M Row
61-75 reps = 800M Row
76-90 reps = 600M Row
91-105 reps = 400M Row
106+ = 200M Row

WOD 2:  1 min AMRAP of:

Wall Balls (20/14)

1 min AMRAP of:

Kettlebell Swings (32/24)

1 min AMRAP of:

Box Jumps (30/24)

0-100 reps = 1000M Row
101-120+ reps = 500M Row


So you want some more Paleo living?…

As a heads up, if you aren’t busy coming to cheer everyone who will be competing at the CrossFit Southie Showdown, Jason Seib will be in the area giving a talk about nutrition!  Who is Jason Seib you ask?:

Link to his website
Link to his book

So Jason will be having a sustainable fat loss seminar at Healthworks Back Bay  on November 8th from 12:30pm – 4:30pm.

Yony Bengtson, Erica Evans liked this post
27 Oct
by: Published in Apres Crossfit, WODs

“Speak only if it improves upon the silence”  Gandi


Hey Athletes…..

We have decided to open up the blog to the public.  I am here to answer all of your berning questions (Hey AJ, see what I just did there).  All you have to do is sent me an email with the title Hey Bernsie!.   Here are a few examples of some of the letters I have already recieved…..

Hey Bernsie! lately my knee aches when I squat.  What am I doing wrong?” signed Miley

Well Miley when you squat you are supposed to drive your knees out.  From what I see from twerking they knees come in.  Try squatting the right way and stop hanging out with Robin Thicke even tho Blurred Lines still makes me tap my foot when I hear it.


Hey Bernsie! How do I cure a hangover?” Signed 7th year in college and not getting a PhD.

Well I don’t have a time machine or a DeLorean but I would start with the night before.  Just because the song Shots comes on doesn’t mean you have to do shots.  Put down the Bud Lights and pick up a book.

“Hey Bernsie! What does Justin do with his hair to make it look so amazing?” Signed Angelo Gala.

Angelo! Just ask Justin at the next staff meeting.  I don’t have all the answers but his hair is magnificent.

If you need help or just someone to talk to about anything please feel free to email me.  It would be selfish of me to keep all this wisdom to myself….What’s that…We’ve got one more question….

Hey Bernsie! What’s the Comp WOD this Friday?” signed Austin Reed


The WOD for Friday Oct 31 at 7pm is….

Nightmare On Columbus Ave

9 Minute AMRAP
3 Power Cleans
3 Hang Squat Cleans
3 Thrusters
30 Double-Unders

– Men 135#
– Women 95#

*All 9 Barbell movements must be unbroken
*3 burpee penalty is assigned if the complex is broken

-Bern K. Prince

CEO of Crossfit Red Planet

Author of Hey Bernsie!

Full Time Fitness Professional

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