08 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

We Made It!!!!  Thanks to the success of the gym Reebok Crossfit BackBay is going Hollywood with most Coaches and Members landing TV and Film deals this week.  Angelo Gala will have a soap opera on ABC called The Bald and The Beautiful. Its a one man show (Why one man show? Have you met Angelo the guy is amazing, he can do everything).   Gino, AJ, Danielle Martin, and Erin Boyer will star in a Spanish Soap Opera (Ay Dios Mio!  That’s right Nate we are going international) about love, deception, and kettlebells called Dormir En El Extremo Sur  which loosely translated means Sleepless in the South End.  As for myself, Bern K. Prince, I will be in a feature film starring Mila Kunis, Natalie Portman, and Lisa Cole.  The film is about a former crossfit coach making the transition into a professional ballerina.  Black Swan Part 2 will be going straight to DVD and BluRay in 2019.

On a very very  serious note, all day Friday and Friday night we will be doing a WOD for the fallen firefighters Michael “Dork ” Kennedy Ladder Co. 15), 33, of Hyde Park, Ma, who was killed in the line of duty on March 26, 2014 while operating at Box 9-1579. Dork is survived by his father Paul Kennedy and his mother Kathy Crosby-Bell. Lieutenant Edward Walsh  is survived by his wife and three young children.   Gino will be posting on the blog later this week about the WOD we would like to invite any crossfiiter that is a firefighter from any gym and anywhere to come down and WOD.




-Bern K. Prince


“Be so good they can’t ignore you.”


07 Apr
by: Published in Uncategorized

WOD: For total time:

500M Row
100 Double Unders or 40 Kick Outs

3 minute cap

Rest 4 minutes

400M Run
50 Wall Balls (20/14)

3 min cap

Rest 4 minutes

50 Russian Kettlebell Swings (24/16)
30 Burpees
10 Pull Ups

3 min cap


Some workouts are long and hard…

Some workouts are short and because of that, they are thought of as easy.  Today is the perfect example of how something that is short can still be provide the same huffing and puffing as  something that is long.  As long as you go hard on each of these short parts, the overall result should wipe you out.




Joel Valles liked this post
06 Apr
by: Published in Uncategorized

Skill:  Power Snatch into Overhead Squat

(work up to 135/95)

WOD 1: April 2012 Baseline:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

Last done 12/12/2012

WOD 2: April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats (135/95)
40 Burpees

Rest 1 minute between exercises


It’s Monday again…

We have much to address!  There is a lot of talking about the post Opens analysis to be done.  There is a lot of CustomFit Meals information to put out for you guys.  There is a some talk of the programming and where it is planning on heading towards the summer and then through it.

Stay tuned,



Nata Lia liked this post
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