10 Dec
by: Published in Apres Crossfit, WODs

“Sometimes life gets so big and heavy it seems like you wake up everyday in a fog.  It’s your job to find a light and a way to navigate through that fog.”

-Trent Dilfer



Hey Bernsie! I am going home to my family for the holidays and I am trying to figure out the best way to come out of the closet to my family.  What do I do?” signed Charlie.

Lefty loosey, righty tighty, dude get the heck out of that closet.  You might miss your flight.  If you are worried about telling your family you are gay don’t fret.  Your family and friends will always love and accept you for who you are.  You’ll be fine.  Happy Holidays Charlie.

Hey Bernsie! My name is Cornelius, a 62 year old HedgeFund Manager.  I have been involved with a 26 year old woman for about 3 months and she is now pressuring me to get married but I fear she only wants to get married for financial reasons.  What should be my best course of action?” signed Cornelius Richards VII

Look up Golddigger on because that’s what she is.  C’mon Cornelius, she told you she’s a dancer,  I checked the Boston Ballet roster, known of the dancers are named Bubbles.  Listen if you put a ring on her left hand be sure to put a pen in her right hand and make her sign a prenup.

“Hey Bernsie!  What do you call a porcupine with no quills?” -signed a Bad Joke Teller

Pointless!  Haha that’s actually one of my favorites.

“Hey Bernsie! It’s Clueless SWF, and I am writing to tell you I met a new guy on Match.  We have gone on 3 nice dates but the past few nights he has sent me some very graphic picture messages. What should I do?”

It’s proper manners when someone texts you, you text back.  (That reminds me, Dawn Leaness you owe me a text)   If he crossed the line you have to lay down the law and it make clear that you are uncomfortable but if you are comfortable….When in Rome.


-Bern K. Prince

Fitness Professional












09 Dec
by: Published in Uncategorized

WOD 1: In the style of the 12 days of Christmas: For time:

1 Thruster
2 Front Rack Lunges
3 Front Squats
4 Strict Press
5 Back Squats
6 Back Rack Lunges
7 Push Press
8 Kettlebell Swings
9 Goblet Squats
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at 85/55
Kettlebell exercises happen at 20/12

WOD 2: In the style of the 12 days of Christmas: For time:

1 Back Thruster
2 Back Rack Lunges
3 Back Squats
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7 Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at (85/55)

Last done December 22nd, 2013


Take a look at that workout…

What you see is that it’s going to be easy because everything is at 85/55.  What I see are the memories of not a single person finishing except for some dropping who had more muscles on his body then the hulk.  This workout is a beast and it has been optimized for minimum transitions in second WOD.  The first WOD doesn’t include any Overhead Squats or Lunges, but it certainly is balanced out with a nice visit from Kettlebell fairy.  Eat your paleo wheaties and bring a post WOD napkin because this yearly gem is going to get messy!

Chanukah workout comes next week,



08 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Back Squat

WOD 1: Round 5: 5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

WOD 2: Round 5: 5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees



The day is upon us!  After almost 4 months of squats, it is time to test yourselves.  You should have a really good idea of what kind of weights you can and should be moving with all of the practice we have been doing!  Please tie your shoes tight, get your lucky sports bra out and watch whatever inspiring clip you need to get in here and get it done.

No excuses,




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