WODs Blog
27 Jun
by: Published in Apres Crossfit, WODs

Hey Athletes and Fighters,







Tonight at 8pm Office to Octagon is having there 2nd annual Charity MMa event.  Tickets are still available and many people from the gym will be in attendance.

-Bern K. Prince


“If you’re looking for someone to save, trying looking in the mirror.” DJ

21 Jun
by: Published in WODs

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)

30 Hang Power Snatch (95/65)

15 Thrusters (75/55)
15 Pull Ups (each)

30 Power Clean and Push Press (95/65)

9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)


Have you done the survey yet?…

If so, congratulations! You have had a very productive and balanced weekend. If you haven’t been capable of answering ALL 6 of those questions, you should have had an absolute blast of a weekend! So much so, that maybe you should slow it down a bit and relax. Relax and answer the survey.

We want to hear about how much you like me,



20 Jun
by: Published in WODs

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/16)
70 Walking Lunge Steps
70 Knees to Elbows
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders or 100 Kick Outs

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/16)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders


Happy Saturday…

I heard a few of you really, really enjoyed the run. Maybe we should pull it into the normal repertoire. Like a once a week thing maybe!? Anyway, please note that there is a team version of this workout and an individual version! The filthy fifty is way too easy to break up as it is. In fact, Chris Spealler does it in 13:13…

Can’t be that bad,




19 Jun
by: Published in WODs

WOD: EMOTM for 24 minutes:


6 Russian KBS (24/16)
6 Goblet Squats (24/16)


6 KB Lunges (3 each leg) (24/16)
6 KB Press (3 each arm) (24/16)==


Survey much…

Check your emails people! You have been sent a 6 question survey about your experience at the gym , what you enjoy and what you would like to see more / improved. Remember that the squeaky wheel gets the grease and your opinion matters! We have had over 100 people answer the survey and there are still plenty more of you whose answers we await.

If only the subjunctive were that easy,




05 Jun
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Story Tellers, and Fortune Tellers….

The regionals have sparked a lot of words that of words that start with the letter I  like Inspiring and Impressive so now its up to you know to take Initiative. The people that competed this weekend from the gym, the Team and Jessa did what they did this weekend over and over and over again and the only difference was they did it in front of 30,000 people.  even if your goal isn’t to be regional athlete but just to be a better athlete remember how inspired you were when your coach asks you to run and your 1st response is to say, “Do we have to??  I hate running.”

I am going to tell you a coaching secret, as coaches we want to spend as time with everyone  as possible but we are human so we tend to gravitate towards people that give 100 percent effort. When Mike Kaplan, walks from  St. James, after his 5pm class, to Columbus Ave where I’m coaching just to tell me he is down 20lbs in 4 months that inspires us as Coaches.   Usually I save the quote for the end but…..”Participate in your own self rescue.” Buddha

Btw as cheesy as this sounds (Chris Daly this will be all over facebook) Training for next years regionals starts now.   We are 349  days away from The NorthEast Region #Canton2015



One Of the WODs  on Friday at 7pm at 209 Columbus Ave will be


Thug Life

20 mins
Even min: 5 Clean & Jerks (115/75)
Odd min: 5 Power Snatches (115/75)


– Bern K. Prince

22 May
by: Published in Apres Crossfit, WODs

Hey Athletes, Dreamers, Lovers, Fighters, Lifters, Runners…..Champions,






On Friday May 23rd at 209 Columbus Ave at 7pm one of the WODs will be……

Pullin’ Power (14 min cap)
25 Pullups
400m Run
25 Power Snatches (115, 75#)
400m Run
25 Pullups


– Bern K. Prince

06 May
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Socialites, Stylists, and Professionals…..

On Friday May 9th at 209 Columbus Ave at 7pm we encourage all athletes to come by and throwdown because the WOD will be a team WOD….


The Elegant Martini

In Teams of 4:

A. One Male, One Female

B. One Male, One Female

For time:

A. 100 Wall Balls (20/14)

B. 100 Power Snatches (95/65)

A. 100 Shoulder to Overhead (95/65)

B. 100 Burpees Over Bar

Cap: 18 Minutes


We will workout from 7pm to 8pm and then we will hang out for two of the classiest men I know.  AJ Machnes birthday is on Friday and Chip Russell’s last Friday in Boston for two years as he purses a Masters at Duke University.  So in honor of these 2 men get out your argyle socks, leave the jeans at home and get out you slacks and your pressed linens because we are going to celebrate with class, Urban Caviar style (Robinson, I just gave your site a shout out, stop doing pushups at home and come into the gym).  Bring friends and family, we will hang out from 8 to 8:57pm and then we will go to a new place called The Precinct around the corner of the gym at 154 Berkeley St.  ( Excuse me bartender may I have a Manhattan, straight up, extra Dry? I know its not Bud Light but we’re keeping it classy in honor of AJ and Chip).  We encourage all members new and old to come work out, hang out, or both.


– Bern K. Prince

“The Key is not the will to win.  Everybody has that.  It is the will to prepare to win that is important.”


02 May
by: Published in Coaches' Corner, WODs

Hey Athletes, Visionaries, Lovers, and Friends…..

I heard about the new concept….. 30 Days of No Complaints   It’s a novel concept and guess what…your boy is willing to try it starting tomorrow.  So I’ve got one last day to rant, here goes……. Burpees and Thrusters annoy me!    Any Establishment that charges more than $4 dollars for a Bud Light should be shut down by the FDA.   Hey people that eat Paleo, Tequila is not Paleo! Daigle you don’t breathe fire the only thing that comes from your mouth is hot garbage.  This goes out to my competitive Crossfit friends, stop telling me about the weights you almost hit. Crossfit HQ doesn’t post videos of Rich Froning missed lifts.  Cliven Bundy, Donald Sterling, V. Stiviano, and OJ Simpson should all hang out with Gilligan on some island far, far, far away from the rest of the human population.  (Sutterman I’m on a roll)…..Before I go to far off the deep end the point is let’s make a collective effort as a gym to not complain.

On May 2, 2014 at 209 Columbus Ave at 7pm one of the WODs will be……

Color Me Badd

5 Rounds

12 Power Cleans (165/105)

6 Shoulder To Overhead  (165/105)


-Bern K. Prince

“A belief is not merely an idea the mind possesses; it is an idea that possesses the mind.”tumblr_n20fpfJRTu1snbrkko1_500







25 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Free Spirits, Hustlers, Workaholics, Rappers, Singers, Actors, Runners, and Bostonians…..

On Friday April 25th, 7pm, at 209 Columbus Ave one of the WODs will be….


Cagney And Lacey

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Squat Snatch (135/95)
21 Double Unders

rest 2 mins

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 Clean & Jerks (135/95)
21 Double Unders



Bern K. Prince

20 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, Thinkers, Free Spirits, Risk Takers, and Dream Chasers…..

After some changes the destination for watching the Marathon will be a place called The Lower Depths at 476 Commonwealth Ave in Boston ( Get the word FJ) .  It is open at 9am (I suggest getting there by 9am) It is a place the has good food and beverage (Dahne  they have 150 beers) , it has access to see the runners with no problem and after some talk with some bar owners on Boylston St, the anticipate long lines and the starting at 7am.  That’s the place and if you have no where to watch friends come by.  We posted Bib numbers and Gino will repost Monday.  Feel free to email me at Bern@reebokcrossfitbackbay.com


” At the other side of fear is Success.”








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