01 Oct
by: Published in Uncategorized

Enter your score for yesterday here

Pre WOD: 25 mins to find heavy set of:

8 Push Press

After each work set:

5 Chest to Bar Pull Ups (strict or kipping)
10 Hollow Rocks

WOD: 10 min AMRAP of:

4 Reverse Wall Climbs
8 Pull Ups
12 Front Rack Lunges (95/65)

500M Row at the 5 minute mark (doesn’t count for anything)



Guys!! Guys!!  We have a new website coming your way.  I know you’ve heard this before, but we are closer than ever before.  A bunch of us have seen it and I think you guys are going to like it.  Things are going to change a bit, but I promise you, it’ll be okay.

Cool changes,



30 Sep
by: Published in Uncategorized

Enter your score for yesterday here

Pre WOD: 20 mins to find heavy set of:

3 Power Cleans (touch and go)

WOD: For time:

400M Run then 4 rounds of:

5 Power Cleans (85% of Pre WOD)
10 Burpees

12 minute time limit


Chapter 3:  Awesome ways to improve a triathlon in my favor…

Any triathlon that has ever been done follows the same rule:  Do things for a long. long time.  Each activity is just a different flavor of the same thing:  cardio.  I am not saying that’s a bad thing, all I am saying is that unless you love it, this can come off a little bland.  Good to do every once in a while, but that’s it.  So the following are ways that triathlons could improve themselves instead of me getting better at riding a bike.

  1. Rollerblading.  Don’t laugh!  Think about it.  We’ve all roller bladed at some point and have fond memories of it.  You are still on wheels, just like the bike.  It would be hard as hell to do for a long, long time.  It would also be way cheaper than having to purchase a bike and put everyone on a more leveled playing area.  I know that you are secretly on board.
  2. Gymnastics.  Don’t laugh again!  What if part of the transitions between vanilla, vanilla bean, and french vanilla you had to do 1 Pull Up?  Just one!  That would change the game!  I bet you a lot of people would have to start adding strength training to their regimen (which would make them better athletes!)
  3. Some type of carry.  Imagine this:  The last part of your race is only 400 meter run.  You can see the finish line from where you are standing.  All you have to do is carry your bike there (now you are wishing it was roller blades!).  Or maybe you have a 100 lb. sandbag that has to be carried to the end.  Maybe a teammate if you are doing relays.  The possibilities are endless and would absolutely change the approach of how you train for something like this in order to be a more well rounded athlete.

Also, I could do all of those things.

Especially the rollerblading,



30 Sep

Hey Athletes……..



I am going to answer all FAQs for the Internal Throwdown…….


The Throwdown will run from 10am to 258pm sharp, Saturday October 31st at 209 Columbus Ave. There will be 2 WODs for all teams and a 3rd WOD for the top 4 Teams.  All levels are encouraged to sign up and compete. The Teams will be Teams of 3.  Click here to sign up to compete.  Please include full name and EMAIL.  Sign up by October 9th so we as a staff can organize the teams accordingly.  If you want to participate but not compete please email me at   We need judges.   please and thank you.  Some of the sponsors will be Fitvine, Phi Bar, and if you want to sponsor this event please email me.  I have already posted one of the WODs and I will post the 2nd WOD in two weeks so there will be no surprises.  Bring family, friends, and anyone you want to be a spectator and cheer you on.  Yes you are encouraged to dress up in Costume….I mean its Halloween but not mandatory.    The Social after the Throwdown will be at STRIP by Strega at 64 Arlington st so right next door.

  • Bern K. Prince


“Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world.” – Albert Einstein


Also if you want a hint on the final WOD start working on your mobility…..






Johanna Tasha, Silvio Simani liked this post
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