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11 Sep

Hey Athletes and Socialites,




We have so many events in the next few weeks.  Our first Social happens Friday September 19th after our regular competition class at 209 Columbus Ave.   I also want to prep everyone to go get there dry cleaning done, maybe do some shopping at Saks 5th Ave, and get your hair done because Friday October 19th we are going to have a Fall Formal.  Let all the amateurs where costumes in October, here in the Backbay we are going to get dressed up, where ties, Fancy dresses, and Red Bottom shoes (Liz Nill, I know you have Red Bottoms).

To all the College Students… Taylor, Cam, Dasha, Sutty, Kristen, Elyse, Owen (#GoOwen), shoot me an email at as we are trying to launch a college program and I want help an ideas.

- Bern K. Prince

What you call a hero, I call just doing my job.” FireFighter


10 Sep
by: Published in Uncategorized

Pre WOD:

Handstand Hold (add Wall Runs)
Ring Support Straight Leg Raises
Pull Ups (work negative if you don’t have them)
Hanging Straight Leg Raises

WOD 1: 2:45 minutes to complete:

10 Pull Ups or Ring Rows
10 Burpees
15 Sit Ups
30 Double Unders or 13 Kick Outs

If you complete it, you can attempt it once more up to 5 rounds.

WOD 2: 2:45 minutes to complete:

3 Muscle Ups
6 Handstand Push Ups
9 Burpees
12 Toes to Bar
30 Double Unders

If you complete it, you can attempt it once more up to 5 rounds.


Back to the Pak…

After talking to Dan some more, I realized that some of this stuff has a pretty good discount.  If you have a moment, check out the price difference between what you see on the RacePak site and what you see in other places, including from the site of the product itself.  This is obviously not for everyone, but if you are the kind of person coming into the gym and buying fuel for fire pouches by the handful, some of this stuff may interest you, especially if you like home delivery.

Ending part,



Gram Tusia liked this post
09 Sep
by: Published in Uncategorized

Pre WOD:  20 mins for:  Complex 2:

1 Power Clean
2 Hang Power Clean


1 Power Snatch
2 Hang Power Snatch

WOD:  DT:  5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Shoulder to Overhead (155/105)


From The Associated Press…

MONTESANO, Wash. — Air Force Staff Sgt. Timothy P. Davis, who grew up in Montesano, has been killed in the Oruzgan province of Afghanistan as the result of injuries received from an improvised explosive device.  The Daily World reported Air Force personnel delivered the news of Davis’ death to his mother, Sally Sheldon, at her home in Aberdeen on Friday. Davis’ father, Mike Davis, lives in Ocean Shores. Davis grew up in Montesano.  Timothy Davis had just turned 28 and would have been married for five years next month. He met his wife, Meagan, while training at Fairchild Air Force Base near Spokane. The couple had a 1-year-old son, Timmy Jr.  Meagan Davis told The Daily World by telephone from Spokane on Friday, “My breath has just been taken away. I am still in shock.”  Timothy Davis was assigned to Florida’s Hurlburt Field. He was with the 23rd Special Tactics Squadron.

RIP hero, 



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