Forging Elite Fitness

Reebok CrossFit Back Bay
21 Jan
by: Published in Uncategorized

Pre WOD: 10-8-6-4-2 reps of:

Pendlay Rows
30 seconds of Toes to Bar and 30 seconds of Russias Kettlebell Swings (AHAP) after each set of Pendlay Rows

Increase weights after every set

WOD 3: AM vs PM: 10 min AMRAP of:

10 Box Jumps (24/20)
10 Thrusters (95/65)
10 Kettlebell Swings (24/16)


Oh man…

The AM vs PM shenanigans continue and the race is tight enough.  With only two weeks remaining, who knows what will happen!  Only this week and next week remain before we crown a new champion.  Before we get too excited, there are some folks who do not think the competition is fair.  They think that because the PM sessions have “something to shoot for”, that they have a mental advantage over those in the AM session.  To those people I have only one thing to say!!!!!:


And just to clarify, I am screaming that,



Also please note that the scores are:

AM:  17
PM:  23

21 Jan
by: Published in Apres Crossfit, WODs

“If I stop to help this man, what will happen to me?’ But… the good Samaritan reversed the question: ‘If I do not stop to help this man, what will happen to him?”

-Martin Luther King Jr.


Hey Bernsie! I have been dating a new girl for about 2 months and I really like her but there is one issue….She doesn’t have the nicest toes.   I don’t how to bring this up without ruining the potential of an awesome relationship.  What do I do?” signed Frankie The Foot Guy.

Ahhhhhh we are starting off 2015 with the Agony of DeFeet!  Here’s the deal what makes a good magician is that they make you look to the left while they pull out a quarter out of your left ear.  Distract her, buy her Flowers, Chocolates, Lotions, and a $100 gift card to the best nail and Pedicure place in the city.  Channel in your inner David Blaine Bruh.

“Hey Bernsie! I have a huge crush on one of my coworkers and I think the feeling is mutual.  I don’t want to make it awkward at the workplace but I don’t think I can no longer suppress my feelings.  what do I do?” Johnny from the Mailroom

Workplace romance is always tricky.  7 billion people on planet earth and we always gravitate towards co workers. If you coworker makes more money than you do date them immediately.  I know its seems shallow but hear me out…you land a VP or a CEO than you can’t get yourself out of the mail room.   In the famous words of George Jefferson You’ll Be Moving On Up!

“Hey Bernsie! It’s Angelo.  I wanted to know where you get all your Tshirts?  I wanted some new shirts to work out in.  Thanks bud.”

Angelo!   Who are you fooling? I have known you for a year and You never wear a shirt. Next question

Hey Bernsie!   The Oscars are soon.  Are there any films that you think deserve an award?”  Signed Michelle The Movie Buff

There are a couple of Films that went under the radar (partly because they went straight to DVD) that star some of the people from our very own gym.  The first film is 50 Shades of Gains starring our very own Justin Wright.  its about a Crossfit Coach and his vast appetite for……….Gains!  The Second Movie stars one of our members Mike Gilbert.  He walks around the city in a Rogue Tshirt, armed with a bow and arrow, and a Boston accent.  The movie is called The Boston Snipah.    The third movie is one of my old projects.  I’m sure some of you have heard about this already.  It’s starring me, Bern K. Prince, that gives up his Fitness career to pursue Ballet and Ballet dancers.  It’s called The Black Swan Part 2



On to serious matters, our next Friday social will be Friday February 6th.  More Details to come.  One of members, Jacky Goode is running The Boston Marathon  Click here to read her story





20 Jan
by: Published in Uncategorized

Pre WOD: 9 mins of: Coach Gino’s Pre WOD: 2 rounds of:

60 seconds Straddle Leg Raises
60 seconds V Ups
60 seconds High Plank Hold
60 seconds Superman Hold

Rest 1 minute

WOD 1: For time:

20 Push Ups
20 Hanging Knee Raises
20 Double Unders
18 Push Ups
18 Hanging Knee Raises
20 Double Unders
16 Push Ups
16 Hanging Knee Raises
20 Double Unders
14 Push Ups
14 Hanging Knee Raises
20 Double Unders
12 Push Ups
12 Hanging Knee Raises
20 Double Unders

13 min time limit

WOD 2: For time:

10 Handstand Push Ups
10 Toes to Bar
20 Double Unders
9 Handstand Push Ups
9 Toes to Bar
20 Double Unders

Continue this pattern until you reach

1 Handstand Push Up
1 Toes to Bar
20 Double Unders

13 min time limit

Post WOD:  Coach Gino’s Cash out: 8 mins of ring work:

Mix and match as desired:

High Rings: Skin the Cat / Toes to Rings / Archer Pull Ups
Low Rings: Archer Push Ups / RTO Push Ups / Ring Frog Stand (or regular frog / tripod stand)


Good times…

I don’t have much to write about, so I will leave you with this:

Q)  How many CrossFitters does it take to change a lightbulb?
A)  1.  It should never take more than one person to do this.  It’s only a lightbulb!

I never said it was going to be a joke,



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