26 Nov
by: Published in Apres Crossfit, WODs

après (aprā′; Fr ȧ pre)

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


Hey Athletes,

We are back on schedule with competition class this week on Wednesday at 8pm and Friday at 7pm. We have had a week off so we are fired up to get back at Wednesday.

I hope everyone had a great holiday weekend.  I saw the movie Argo (Movie of the Year) over the holiday and it got me thinking that what if RCFBB was a movie, who would be the actors and actresses? Every movie has the leading ladies and in this movie Lauren would be played by Helen Hunt, Hilary Swank would be Erin Boyer, the nonsense coach, and Claire Danes would play the role of Page.  Robert Downey Jr. would be Michael Cahill, the eccentric billionaire who main mission in life is to make the world a better and cleaner place.  Arnold Schwarzenegger would be Josh Plosker.  Think about it, in every Schwarzenegger film he is fighting aliens, robots, and other wild vigilantes and never is one hair out of place.  I seen Josh after workouts and still never one hair out of place.  Gino and Justin, would both be played by Oscar award winners.  Al Pacino plays Gino, with his hair always a little out of control, and always screaming outlandish things.  Robert DeNiro was meant to be Justin Wright.  Imagine someone telling Justin how to Oly lift and Justin raising his eyebrows  and throw his crazy facial hasir saying, “You talking to me?”

For those who have never met Gopes, his WOD times are becoming legendary so only one person could play Gopes, Chuck Norris.  Chuck Norris once did Fran in under a minute.  It could have been faster , but he added 45 roundhouse kicks to the workout.  Gopes you are Chuck Norris.  Jon D from 530 is played by Robert Pattison because I’ve never seen him when there’s light out and he seems never to get tired.  I am not saying he’s a vampire but rumor has it he is 312 years old and he doesn’t look a day over 25.  Taylor Short is played by Taylor Swift and not because of namesake either.  Taylor is a name you will hear a lot of.  She is a young and up and coming talented crossfitter and sky’s the limit on what she can do athletically.

So to play me, I thought about several actors.  Samuel L. Jackson was close and thats only because my Pulp Fiction impersonation is awesome (“What ain’t no country I ever heard of.  They speak English in what?”).  When it all came down to it Mark Wahlberg is the only person that can play me.  First of before your boy was a coach, I used to step up to the mic and when stepped up to the mic I rocked the mic right!  I love Calvin Klein clothes.  More important, Mark Wahlberg and I were both born in Dorchester ( Hey if anyone is close personal friends with Ben and Casey Affleck tell them to email me at  We’ve got a blockbuster in waiting).

Humbly Yours,

Bern K.Prince

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” Plato





25 Nov
by: Published in WODs

Strength:  20 mins to find max load:

3 Deadlifts

WOD L1: For time:

40 Calorie Row
40 Box Jumps (24/20)
20 Calorie Row
20 Box Jumps (24/20)
10 Calorie Row
10 Box Jumps (24/20)

WOD L2: For time:

40 Calorie Row
40 Burpee over the Box Jumps (24/20)
20 Calorie Row
20 Burpee over the Box Jumps (24/20)
10 Calorie Row
10 Burpee over the Box Jumps (24/20)


Okie dokie smokey, let’s talk workouts…

The December programming is wrapped up  and there are a few things that will be different this month around.  First of all, there will be no Baseline this month.  Don’t worry. this is not your fault.  We are just trying a few different things out.  Second of all, the strength portions will be a tad different.  Only two days will feature “strength work” as in weightlifting (one for going overhead and Front Squat Friday).  The other three days of the week will be used to sharpen up skill in the form of a mini-WOD.  Think of it as maximal efforts for things other than the Clean and Jerk.  Third of all, we will be wrapping up the Front Squat Friday saga this month!!!  Overall, there is a more balanced focus between lifting and gymnastics (Muscle Ups are returning).  The weekend days have some cool new workouts like a rep-for-rep versus WOD as well as a one-person-versus-the-whole-class workout.

I do want to warn you, there will be plenty of Burpees, Running, and Double Unders.  Balancing these skills with your olympic weightlifting talents will make you all very skilled athletes over time.

Will be a challenging month, but a fun one.  We will all work together in December to hone our skills and get ready for an incredible 2013.




24 Nov
by: Published in WODs

Partner WOD:  For time:

40 Power Cleans (115/75)
80 Front Squats (115/75)
120 Push Press (115/75)
300 Double Unders

One partner runs 200m while he other performs work. On the return of the runner, partners switch.


We will be roughly covering the December programming tomorrow so please make sure you tune in to see what’s up.  A few changes here and there, but all for the benefit of you hating the wods your health and fitness.  Please note that tomorrow is Cyber Monday and Again Faster has some killer sales you can use to snag up some gear for the gym or at home.  As far as the workout, you may remember this little gem from a while back.  The rep scheme was tweaked a bit to make it more fun harder.  Have a great day!

Muah Muah  x 2,



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