APRÈS CROSSFIT-Social This Friday

My Fellow Athletes…….

Friday on January 2oth at 209 Columbus Ave. from 730 until 9ishhh  will celebrate a new year, a new season, and a chance for all of us to get together and meet coaches new and old, members new and old, and friends we already have, and make new ones.  There are some fancy things going on behind the scenes.

If you run/own a small business please bring your business card.  There will be a fish bowl to put cards in and we will pull one of the cards out and that person gets a free membership for a month.

See you there.

-Bern K. Prince





WOD: 1-19-17 – SugarWOD

Pre WOD: 3 rounds of:

3 Double KB Clean and Jerk
25M Double KB OH Carry
20 second Bottom of Ring Support

Strength: 5 sets building of

3 Presses from Jerk stance + 1 Jerk Balance

2,2,2 Split Jerks

WOD: 14 min AMRAP of:

400M Run
3 Push Jerks (135/95)
9 HR Push Ups
6 Front Squats (135/95)
9 Toes to Bar



As far as the SugarWOD post from last weekend, I would like to make a few things clear. You can, essentially, subscribe to receive the different programs that Reebok CrossFit Back Bay offers.  The workouts for Gymnastics, Endurance, Lifting (it has two: Power and Olympic), Fundamentals, and the CrossFit WOD.

So go ahead and subscribe to them all. You can now balance out your week and make the best, most informed decisions possible as far as your training.

So I don’t wanna hear it no more,




WOD: 1-18-17

Pre WOD: 2 rounds of:

30 second Single Leg Jump Rope / side
10 Side Plank with 1 arm Band Row / side


3 sets of:

12 Front Foot Elevated KB Front Rack Split Squats /side @31×1

Rest 1 minute between legs

WOD:  6 rounds for time of:

10 / 8 Cal
6 Alternating Pistols
10 Burpees

Rest 1 minute between rounds.


Just in case you have not seen the posters…

This Friday, Coach Bern and Reebok CrossFit Back Bay will be hosting a get together at our Columbus location. The more the merrier so bring everyone!

This Saturday, for those interested, Coach Daly will be putting on a “Competitors Competition.” This is for all of the athletes who want to individually test their mettle against one another.

There are plenty more events on the horizon so stay tuned to your regularly scheduled blog about stuff that is on this website.

Really nailed the ending,





WOD: 1-17-17

Pre WOD: 8 min AMRAP of:

25M Single Arm Carry / side
5 KB Reverse Lunges / side
30 second Handstand Hold
5 Cuban Press with rotation / side


5,5,3,3 Snatch Grip Deadlifts

5,5,5 Snatch grip RDL @3211

WOD: 8 sets of:

Every 2 minutes:

3 Muscle Snatches + 2 Hang Power Snatches
20 seconds Max Effort Double Unders

Add weight with each passing round


Someone sent me something…

This time it was Courtney from SugarWOD.  Some of you have been wondering how to follow and score the other programs that are now shown in the SugarWOD app. If this is ringing a confused bell, then head over to “Settings” on your app and tap on “Workout Tracks” and check off whatever programs you would like to have.

Thanks Courtney,





WOD: 1-16-17

Please note that today Reebok CrossFit Back Bay will have a limited schedule today.

Partner WOD: 15 min AMRAP of:

800M Row
20 Wall Balls
20 MedBall Weighted Sit Ups
20 Pull Ups

Rest 2 minutes

6 alternating rounds for time of:

10 Cal Row Sprint
10 Burpees


Bring a friend day…

Come one, come all!  There has been no better time for all of your jittery friends to try CrossFit. If your friend chooses to sign up today, they will get their 3 On Ramp sessions for free (50 bucks!). Best of all, if your friend signs up to become a member, you will receive 1 month free as a referral. Just don’t tell them about it and then they’ll have to owe you one.

Winner, winner, paleo dinner,