Hey guys…

Just as a heads up, every Monday evening going forward we will be holding the following classes in the basement:

5 PM
6 PM
7 PM
8 PM

The classes that take place in the basement will take place upstairs.  Those classes are:

5:30 PM
6:30 PM
7:30 PM

Thank you!!!!!!!!!!

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.”

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

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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.

LOL,

CG

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