WODs Blog
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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17 Apr
by: Published in Coaches' Corner, WODs

Hey Dreamers, Thinkers, Doers, Athletes, Visionaries, Trailblazers, and Runners,

These are the Athletes from our gym and community running in the 118th running of the Boston Marathon.  They have been nice enough to share they have been nice enough to share their bib numbers and all you have to do is text #345678 then the Bib number to keep track of them and here are their stories…..

Megan Barrows

my bib is #26030. If you list everyone include their fundraising links in case anyone is feeling particularly inspired and generous. Mine is http://www.runDFMC.org/2014/meganb!!

Merci bocu,


Lindsay Durr

I wanted to pass along my bib # and charity info for the Marathon. I’m number 32006. J
I was invited back to participate this year as I didn’t get to cross the finish last year, but am fundraising for Boston Children’s Hospital as it’s near and dear to my heart. My niece is/was a patient at Children’s so I’m really proud to be a part of the hospital’s team. Here’s a link to my fundraising page in case you plan to include on the blog! http://bit.ly/1o20sML
Sean McCue
 I’m bib 31042, and with the 11:25 start time I’ll be through (hopefully) somewhere around 3:15.
Arielle Ocasio
my number for Marathon Monday is : 27609  and i will be running with Tedy’s Team & the American Stroke Association. (not sure if you’re including that stuff but i still gotta REPRESENT!)
wooo hoo!!
Thanks :)
~Arielle (Ari)
Chad Verry
Here’s my bib number:
I’ll stop and say hi to you again along the way.
Megan Elizabeth Flood
I am bib #25,899.
-Bern K. Prince

Michael Gilbert
Bib 35780 13th year in a row and bombs are only making me more motivated.
Lori Webber
this is my badass, wicked pissah bib #27372. it’s a palindrome which means it’s good luck. obviously.

Dawn Leaness

Bib number 17, 125  10 25am start time

Lori Carpenter

bib number 30,130 !!! (Hey Lori Webber is that a palindrome as well???)




 Nicole Quinlan

is bib #26440…. Running for Dana-Farber. Xo

“Next Monday, on Patriots’ Day, when I’m told up to 36,000 people will line up to start the marathon, you will send a resounding message around the world not just to rest of the world, but to the terrorists that we will never yield. We will never cower. America will never, ever, ever stand down. We are Boston. We are America. We respond. We endure. We overcome. And we own the finish line.”




15 Apr

Hey Athletes, Visionaries, Runners, and Bostonians,


All runners involved with RCFBB, please email me your name and BIB number (Bern@reebokcrossfitbackbay.com) so I can post it for all of the community to keep track and see how you are doing.   We want to support you as much as we can.  We need to support you as much as we can.   Marathon Monday, we encourage anyone one who can to meet at Cornwall’s located at 654 Beacon St. a block away from Fenway park at 9am.






10 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

This Friday at 209 Columbus Ave at 7pm will be…..

Mike “Dork” Kennedy

33 Front Squats (185, 125#)
15 Burpees
33 Deadlifts (185, 125#)
15 Burpees
33 Kettlebell Swings (70, 53#)
15 Burpees

Post Scores to Comments.

Michael Kennedy was a Boston Firefighter who lost his life on March 26 on duty. He was a huge part of the CrossFit community as a coach and athlete, and he along with Lt. Edward Walsh are in our thoughts and prayers. The workout today is dedicated to them.



We will WOD  from 7pm to 8pm and from 8pm to 9pm we will hang out.  From there we would like to walk in unison, and say hello to the firehouses in the area (there are 2 within a .5 mile radius).  One thing I have noticed on the news and social media that we come together in the tragedies (as we should) but what about the modern heroes?  Our very own member, Ed Dzialo, is a firefighter and when all people flee from danger, Eddie and his crew run towards it because that';s not only what’s right but that’s what he’s been trained to do.  We have members and friends, that are doctors, nurses, and military that save lives so Friday will be a celebration of not only Crossfit but life (hey Justin, IT’S A CELEBRATION!).  We encourage all firefighters and first responders that Crossfit to come by and WOD and hang out.

-Bern K. Prince



09 Apr
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

One of long time members is involved with an awesome organization called the Best Buddies Challenge.  I  will let her explain in her own words…..

Here’s the bit on the Best Buddies Challenge.  Thanks for your support!
Last spring our friend Brian Murphy was in the midst of training for the Best Buddies Challenge, a 100 mile Bike Ride in support of Best Buddies International, a non-profit dedicated to enhancing the lives of people with intellectual disabilities, a cause he deeply believed in.   Before Brian could complete the challenge, he passed away suddenly.  Brian’s passing was shocking and devastating to us all.  It’s hard to lose a friend, but Brian was one of the best – kind, warm, and generous.  
We instantly knew we needed to carry on Brian’s tradition and support Best Buddies by riding in the challenge the following year.  So we formed a team, Miles for Murph and with little bike riding experience, we prepare to ride in the 2014 Best Buddies Challenge. We ride to support those with intellectual disabilities, and we ride in memory of our friend Bran.  
If you’d like to support this great cause, the link to the page is below.   
Thanks for your support!
-Bern K. prince
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