13 Aug
by: Published in WODs

GS L1: 15 min AMRAP of:

6 Pull Ups right into…
6 Chin Ups
30 second Handstand Hold
30 second Superman Hold
30 second of top of Ring Dip Hold
6 Broad Jumps right into
6 Max Height Squat Jumps

GS L2: 15 min AMRAP of:

12 second Pull Up AMRAP
12 second Handstand Push Up AMRAP
30 second Superman Hold
12 second Ring Dip AMRAP
6 Broad Jumps right into
6 Max Height Squat Jumps

WOD L1: 4 rounds for time of:

9 Pull Ups
18 Push ups
27 Kick Outs
9 Burpees

10 min cap

WOD L2: 4 rounds for time:

3 Muscle Ups
6 Handstand Push Up
9 Toes to Bar
12 Burpees

10 min cap


Come one come all…

Take a good look at the picture today.  The 25th day of this August (it’s a Sunday), three of the finest coaches of Reebok CrossFit Back Bay will be putting together a Snatch seminar.  This is open to members only but you have to purchase a ticket.  The 5-hour seminar will cover Olympic lifting technique, squatting technique/tips, and then how to relate these skills to many CrossFit movements.  Please e-mail for more information and on how to get a ticket.  Be sure to get in on it!!!  5 hours…3 superstar coaches…1 hell of a seminar.

#worth it,




Nancy Bernal liked this post
13 Aug
by: Published in Apres Crossfit

Hey Athletes,

I believe its time for some of us to tap into our dark sides.  Crossfit is fun, community is awesome, and we get in great shape but in order to this we must endure the pain of the WOD.  The times we run after a heavy squat day or fight through those pull-ups even after our hands have ripped.  I am asking the athletes in the gym to go to a deeper and darker place.  I want our athletes to not walk away from the barbell when in pain, not skip a WOD because a movement is his/her’s least favorite.  We must embrace the pain not shut it out.  To quote the movie Fight Club  “This is your pain, right here don’t walk away from it, do not go to your happy place.    This is the greatest moment of your life, and you’re off somewhere, missing it.  Without pain, without sacrifice, we would have nothing.”   Show up the days where the workout doesn’t play to your strengths.  Last week I touched on laying down after workouts and how in nature animals (rabbits in particular) lay down after being chased.  It’s a sign of surrender and that the animal is ready to DIE and fall victim to it’s prey.  Dark way of thinking, yes but see how good it feels to crush the WOD and walk away even though your legs say no.

This Friday at 209 Columbus at 7pm there will be 2 WODs announced that day.

-Bern K. Prince

“Maybe your best course would be to tread lightly.” Walter White





12 Aug
by: Published in WODs



Hey BACK BAY, so I know I don’t post on the Blog all that often (if ever), but when something really important comes up I want to make sure it gets out there.

Every year, The Greater Boston Food Bank benefits from the support of hundreds of organizations, including corporations, foundations, schools, and others. These partners help to make a difference in our communities in the mission to end hunger in eastern Massachusetts. As many as 1 in 9 adults are food insecure, with children that number is as high as 1 in 4.

In effort to be a part of this mission to end hunger in eastern Massachusetts, RCFBB is hosting a food drive on behalf of the West End House Boys and Girls Club ( and the Greater Boston Food Bank. The West End House is a community center in Allston – where inner city kids can swim, play music, create art, get access to books and learn to read, and play basketball. The kids come from all different backgrounds -representing over 40 countries.

At BOX 2 this week you will see two buckets labeled the Food Fund. PLEASE help us by bringing in non-perishable food. The West End House serves dinner nightly to over 300 kids. The more non-perishable food collected enables their Chef to use their savings to buy higher quality food like lean proteins as well as support their mission to provide at least 1 serving of veggies and fruit per meal.

We will accept any non-perishable food items that you can give, however, the items below are specifically requested:

– Olive Oil

– Beans (dried or canned)

– Old fashioned oats (not instant)

– Heavy duty paper plates


THANK YOU in advance for your help in this effort.




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