05 Jan
by: Published in WODs

WOD L1:  For time:

50 Back Squats (75/55)
50 Front Squats (75/55)
50 Overhead Squats (75/55)

2 Burpees every 30 seconds

WOD L2:  For time:

50 Overhead Squats (95/65)
50 Front Squats (95/65)
50 Back Squats (95/65)

3 Burpees every 30 seconds


This workout has promise of being either really, really easy/short or the complete opposite.  Like all good experimentation, this will require the input and effort from many of you to determine which of the two will be correct.  So excited!!!

Please note that the Paleo challenge will be starting on the 14th!  Reebok CrossFit Back Bay will like to give everyone as much of a chance to get on board.  If you have any questions at all and did not see the link from Thursday, click here, and send your questions to  Your questions will be answered and posted as they come along.  The ones received thus far will go up on Monday (no, your name will not be posted!)

Ask now so we are all clear about things,



03 Jan
by: Published in WODs

WOD:  Victoria:  5 rounds for time:

10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
12 Burpees
27 Kettlebell Swings (24/16)

35 min time limit


“She has come to be known for her instinctive heroism in saving the lives of many of her young students, but at her funeral on Wednesday, Victoria Soto, a first-grade teacher at Sandy Hook Elementary School in Newtown, was remembered in a way that only those closest to her would have known.”

Click here for the full story

RIP hero,



03 Jan
by: Published in WODs

après (aprā′; Fr ȧ pre)

after: often used in hyphenated compounds: an après-ski party

Hey Athletes,

We took a break for the holidays but I want to let everyone know that every Friday starting this Friday January 4th, 2013 that we will be having our Friday Social at 209 Columbus Ave from 7pm to 9pm.  I want to break everything down…Fridays at 7pm we have our competition classes, which are a much faster paced class, run just like a competition would be run.  It is great for athletes that have competed or wish to compete in the regionals, garage games, or any other cross fit competition.  Then from 8pm to 9pm we have our social hour where every single member is encouraged to come, hang out, and get to see fellow classmates in a much more casual setting.  At 9 02pm we head out the door, take a right, and walk exactly 47 seconds ( if your Chad Verry it takes you 33 seconds ) and end up at this amazing restaurant called Brahmin, who has appetizers waiting for us and offers a full menu until 11pm.  Honestly we have had meetings as a staff and its been so much fun and the crowd has gotten bigger every week and we will keep it going until you as members don’t want to do it anymore.    If you want more details or you just want to know what to bring and who to invite please email  me at

The mission statement remains the same, Apres Crossfit (French term meaning After Crossfit) is going to be the place for all competition classes, local competitions, social events, charities, and any other updates that go on at Reebok Crossfit BackBay.  With that being said a quick reminder is that we are dedicating the entire Friday to Sandy Hook Elementary.  The WOD for the entire day is…

5 Rounds:
10 Thrusters, (95,65)
14 Box Jump (24,20)
12 SDHP (95.65)
12 Burpees
27 KBS (53,35)

Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12.
She was 27 years old.
She was a CrossFitter and a true Hero.

   The link to donate is   We have established a team name under ReebokCrossfitBackbay ( holla at your boy Travis) 
Also if you see Coach Jessa, Coach Chris, Colin, Dawn, and MyKim give them a hug because they are going down to Newtown, CT on Saturday to do a Charity WOD at Crossfit RedZone.
Hey Blaney, here’s a video for you and anyone else that likes good inspirational videos please click on the word Blaney.
-Bern K. Prince
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