WODs Blog
08 Apr
by: Published in Apres Crossfit, WODs

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.”


27 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,


Two of our members, Steve Cardillo and Ben Eischen are apart of an awesome organization called Minds Matter, which is a youth mentoring organization that they care deeply about.

WHEN:     Saturday, April 5, 2014, 8pm – 12pm
WHERE:  The Black Falcon Terminal in South Boston
WHAT:     An unforgettable evening featuring top shelf drinks all night, hors d’oeuvres, dancing, and a silent auction!
WHO:       You and 600 of Boston’s young professionals.
WHY:       A benefit for Minds Matter of Boston
Tickets are available at Ticketleap HERE, or through our event on Facebook
Bring your friends, family, significant others, and anyone else who’s up for a great evening.
The Spring Soiree is our #1 source of funding, so the more guests, the better!
The event is fully catered through donations from many local Boston restaurants and we receive support and sponsorships from nationally recognized brands such as Sam Adams, Ketel One Vodka, Blue Ribbon BBQ, and UBER among many others!
Some More Information about Minds Matter…
Today, it seems that a college education is more important than ever.  For some, attending a four year collegiate education is the forgone conclusion after completing high school.  For many high achieving students in the Boston area from low-income families, however, this is not always a realistic expectation.  Without the resources for tutoring, test preparation, study textbooks and other support, these students face an uphill battle to reach their highest academic potential in today’s competitive academic environment.
This is where Minds Matter comes in.  The Boston chapter of this national non-profit organization is dedicated to helping these talented and underprivileged students to reach their goals of attending a four year college.  We aim to help students who show initiative through a weekly mentoring program, aiding directly with developing academic skills and preparation for the college application process as well as answering the questions that come up for students navigating this complex time in their lives.  In addition, the program provides professional SAT classes and sends each student to a collegiate summer program every year.
Of course, such a comprehensive program requires a great deal of financial support for each student.  Each year, we provide the majority of the funding for this program through our annual Spring Soiree, which in Boston has become one of the largest charitable events aimed at our demographic.  This year over 600 young professionals, most of which in their twenties, will join together at the Black Falcon Terminal in South Boston.  
Follow Minds Matter of Boston on Twitter @MindsMatterBOS, on Instagram @mindsmatterboston, and like us on Facebook!
24 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

We have 1 workout left and on Friday March 28th, at 7pm at 209 Columbus Ave Colin Gould will have the Boston Marathon tshirts.  We will also have details on the outing planned for the marathon.  This will also be the night where we get to cheer on all competitors.  If you haven’t not been to a Friday Comp class this is the night to come by, bring food, bring friends, and bring drinks and cheer on your class mates as they take on whatever 14.5 has to bring.

– Bern K. Prince





10 Mar

Hey Athletes and Visionaries,





04 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes, Visionaries, and Runners,

The 118th running of The Boston Marathon will happen on  Monday April 21st, 2014.    To support all members and everyone running we will meet at Whiskey’s at 885 Boylston St. that morning.  Colin Gould, our amazing photographer, designer, and great friend of the gym made designed awesome Boston Strong T shirts last year for the gym and needs to know how many more shirts to print this year.  For more details on where to meet and details on the shirts please email me at bern@reebokcrossfitbackbay.com


-Bern K. Prince

“You have to save who you are, not who you were.”  Beth








Nicole Quinlan liked this post
19 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,




On Friday February 21st at 209 Columbus Ave at 7pm one of the WODs will be….

1.  “Barbell Hell”
With a 15 minute running clock…
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats
Guys use 135#
Girls use 95#
Score is total reps completed.  You can rest anywhere except with the barbell on the ground.  The snatches and cleans must be touch and go.   If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing (the penalty dead lift reps don’t count towards your total score). 

– Bern K. Prince

“If competiting motivates you to be the best athleteyou can become, do it.  Just be carefule not to let the outcome of the events determine whether or not you have successfully done so.  It is always against you.”

Miranda Oldroyd



Megan Barrows liked this post
10 Feb
by: Published in WODs

GS: 10 min EMOTM of:

Odd: 10-12 Toes to Bar
Even: 10-12 Bounding Box Jumps

WOD 1: For time:

50 Wall Balls (20/14)
40 Sit Ups (20/14)
30 Kettlebell Swings (24/16)
20 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap

WOD 2: For time:

50 Wall Balls (20/14)
50 Sit Ups (20/14)
50 Russian Kettlebell Swings (24/16)
50 Pull Ups

Every minute on the minute perform 4 Burpees

15 minute cap


The one about intermittent fasting…

If you have ever thought about IF, please check the following before you consider it:

Are you a woman?
Are you a woman who is pregnant / breastfeeding?
Are you a woman whose hormonal balance may be off / take birth control to control your hormones?
Are you a woman who is premenopausal or menopausal?
Are you currently experiencing a large amount of stress?

If you said “yes” to any of those than IF may not be for you.  Lab trials with rats have shown negative or non-benefical results for the female rats that were given temporary caloric restrictions.  So000000, sorry about that.

If you are a male with low levels of stress then intermittent fasting may be for you!  Caloric restriction for no more than 16 hours per day has shown to have some improvements in both health and fitness.  Please consider the following before you get started:

1)  You need to experiment.  You will only know how much this can benefit you if you try it, so start out small and see how it works.  If you like it, try and increase the time period or your food intake.
2)  IF is not a free pass to eat however you’d like.  If you don’t eat for 12 hours, munching on cake will pretty much undo any potential benefits.  Remember, this is about keeping your insulin levels low.
3)  This is to be done intermittently…not the norm.

Like always, experimentation is key.  Feel free to do some more research (or come to the 201 presentation next time! hahaha).  Good luck and keep track of your results!

Sorry about the late post,



05 Feb
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Nate Gagnon has been a member over a year and his birthday is Friday.  Nate has come to pretty much every Friday competition class since he has been here.  he has a special story so without further ado I will allow him to tell it in his own words…..

“I have never had a fully functioning right arm. When I was born a month early, I couldn’t move my right arm at all. Eventually, I was able to move my arm, but have never had full extension. I am right handed. I have played sports my whole life. As you can imagine, not having full functionality out of your dominant hand creates some challenges, but I always just found a way to make it work. When I first started CrossFit, it was the first athletic endeavor I have undertaken where I thought I just wouldn’t be able to do it. It seemed like there was just too many things that required full extension. But, with some great encouragement of the coaching staff at RCFBB, I stuck with it. At first I did a lot of work with dumbbells and kettlebells. Eventually, I got “comfortable” with the barbell and have tried to progress to where I am doing the closest thing I can to the prescribed workout as possible. I still have work to do, but I’m getting there.

Let me just say this, it sucks. Snatches suck, overhead squats suck, handstand pushups suck…anything overhead sucks. All those things are difficult if you have two fully functioning arms. With one impaired arm, everything is harder. But I don’t let that stop me. I don’t let the suck win out and just do something else. I’m good at plenty of other things, but I want to beat this challenge. I’ve had people say “Maybe you just shouldn’t do overhead squats.” “Maybe it doesn’t make sense for you to snatch.” Maybe they’re right. But if I lived my life like that, I wouldn’t have done a lot of the things I’ve done. I have a choice, I can use my arm as an excuse to not do things or I can choose to do them anyway knowing that it’s just going to be more difficult, suck a little more, and I’m going to have to try harder. I choose to try.”
So this Friday we will WOD at 209 Columbus Ave from 7 to 8pm (WODs will be announced that day) and we will hang out from 8pm to 8 57pm (Threw a curve ball at you Drew) and from there wwe will go the Brahmin to celebrate.  If you are new to the gym and unsure on how the Friday night Socials work email me at bern@reebokcrossfitbackbay.com   Happy Birthday Nate!
-Bern K. Prince
“Opportunity does not knock, it presents itself when beat down the door.” Kyle Chandler
30 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Friday at 7pm at 209 Columbus Ave we will have 2 workouts.  WOD 1 will be….

The Karate Kid

30 Squat Cleans for time (205/125)

*at top of each minute 25 double unders

WOD 2 wil be…


Hang Snatch (135/95)
Back Squat (135/95)


Sorry Big Dan

-Bern K. Prince




28 Jan
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

Kevin Ogar is an athlete that suffered a tragic accident during a Crossfit event that left him paralyzed from the waist down. If you have any kind of soul it made you sad to hear this story.  As we all know there are people that swear by Crossfit and some who hate it and this accident has open the doors for any Crossfit naysayers to tell everyone with an Ipad how dangerous Crossfit is.  Then I read this article entitled The Conversation That Has To Be Had About Crossfit. Admittedly its a well written article that brings up some valid points.   So lets have a  conversation….

A) Business Side of Most Gyms

   When a person walks into most gyms they are greeted by a membership person who works on commission.  After they make the sale ( the sale usually comes with a 2 year contract that you have to pay to get out of) the membership person gives you a complimentary session with a personal trainer who also works on commission.  They’re goal is to have you sign up for a training package with them and them only so you can best optimize your gym experience.  In most Crossfit gyms there are no membership consultants and the Coach gets paid if there are 2 or 20 people in class.  There are no contracts so if Crossfit isn’t for you just give them 30 days notice.   Most gyms have multiple coaches so when you come to class you come to class for the WOD not the coach.  Since you get taught by multiple coaches you get multiple points of view on how to train to best optimize your gym experience.

B) Drugs!!!

  The biggest anti CrossFit people of seen are bodybuilders.  I’m sorry, I love bodybuilding as a sport but drug use, steriods, and test have run wild for years in the sport, with some of their most well known athletes freely admit to taking multiple drugs.  Click here for Ronnie Coleman’s daily intake on pills.  Most supplements sold at any stores don’t have pass any regulations from the FDA.  Most Crossfit gyms preach eating paleo, a practice of eating all natural foods from the earth.  Is there drugs and supplements in the sport of Crossfit, yes that I am sure of especially as the sport and prize money becomes bigger.  it is a topic that we discuss openly and athletes are tested at the regional and World Level.  Even to sign up for the Opens there is a clear list of banned substances.


  Every time someone gets hurt people in the fitness industry want to come by each Crossfit gym with fire and pitchforks and tear each box up.  People have and will continue to get hurt doing Crossfit.  Our job as Coaches and Athletes is to minimize that risk through education and safety precautions.  We owe that to our sport, our members, and each other.  I can also go on Youtube and look up ugly accidents with Olympic lifters, Powerlifters, treadmill falls, Marathon runners passing out, football players with getting their knees blown out on National Television and then having the TV networks show it over and over and over again.  Nascar people crash and in Hockey people fight and skate into each other at ridiculous speeds.  My point is injuries happen in every sport.


Why are people in the fitness industry so mad about Crossfit? (Some call Huffington Post, New York Times, The Boston Globe, this needs to be published) The answer is simple, because it works.  I’m not saying it works for everyone but it shows the flaws of the most gyms.  For over 45 years the only competition most basic gyms have had are informercials on TV.  Between the Shake Weight and the Thigh Master, Globo Gyms have laughed all the way to the bank knowing that Suzanne Summers will not take down the industry by herself no matter how tight her thighs are.  Crossfit has opened people’s eyes to the sharing of information with not only of fitness, but of nutrition, and that you can take your headphones off and make friends.    Globo gyms are losing great talented employees and I’m not saying if you work in a Globo gym you aren’t talented, heck I learned so much through my peers and I have respect anyone in the industry.  I’m saying this to gym owners… Things change, pay your employees and value your members.  Put the value on the members reaching there fitness goals.

I know what you are thinking…”He’ s Crossfit Coach, of course he will defend Crossfit.”  That is true.  I believe in defending Country, family, and the things I love and I love this Sport.  Kevin Ogar, I love you because you and I are brothers in the Sport of Fitness and what happened to you was awful.  I Do Not Love the bashing of Crossfit as if its the second coming of the Bubonic Plague.  CALM DOWN!  It’s not going anywhere and neither are Globo Gyms.  Let’s share ideas.  Any comments I’m easy find email me at Bern@reebokcrossfitbackbay.com

-Bern K. Prince



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