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“Hodor” – Saturday 9-9

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Warm-up

In 3 minutes

Run 300m w/KB

AMRAP Strict Pull Ups

Rest 1 minute

In 3 minutes

Row 300/250m

AMRAP Wall Climbs

 

 

Skill

Rope Climb/Wall Climb Practice

 

WOD

5 Rounds

200m KB Run (53/35)

2 Rope Climbs

250m Row

10 Handstand Push-ups

Rest 2 Minutes

 

Level 2- 1 rope climb, 5 handstand push-ups, 35/25

Level 1- 5 strict pull-ups, 10 regular push-ups, WB Carry

CFK State of the Union

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As we approach extremely positive changes for the CFK family (specifically moving to the new CFK space), we want to thank you all for making this place what it is. It has always been, and will always be about community, and absolutely none of it happens without the personalities that walk through our doors every day.

So thank you.

As we like to do once or twice a year, it is time for one of our favorite exercises: The CFK State of the Union.

While we are able to generate some feedback throughout the year via personal survey questions to some of you, this is a great chance for us to hear from the collective.

Since you all are the temperature and the lifeblood of our business, it is incredibly valuable to the community and the health of the business that we hear candid feedback from you. Our questions are simple:

 

1) What is the best part about being a member of the CFK community (specifics)

2) What are we doing well that you would like to see more of?

3) What can we do differently to improve the community, experience and business that is CFK

 

In the past, we have used your feedback to enhance many different facets of the gym:

* More equipment (bigger rig, more KB’s, climbing ropes, rowers…and more jump ropes are in fact presently needed Axe!!)
* More supplies (chalk, wipes, markers)
* More and varied class times (class time switches and additions, more open gym, more Oly classes)
* Focus on mobility (mobility clinics, mobility screening, targeted warmups)
* Gear (more shirts, sweats, hats, etc)
* Retail offerings (protein, bars)
* Class approach (reinforcement of class etiquette, warmups)
* Extracurricular activities (gatherings, charity events, competitions, races, etc)

…to name a few. We have solicited awesome ideas from you all over the past couple of years. When they make sense for the community and for the business, we try to implement. And some of the things we have been unable to implement will be addressed at the new facility (a shower, better lobby space, more room to navigate the space outside of the actual gym floor).

Ventilation/air temperature has also been an area of feedback. While we’ll have a more open space, larger bay doors for crosswinds and more fans, we will stop short on the AC front….we are a CrossFit gym after all, kids 😉

…the right amount of discomfort is part of the game, part of the identity of CrossFit and part of what we do.

All of which to say, your feedback, ideas and suggestions have made this place better (in our opinion). AND…while we will absolutely never be perfect, we want to continue to foster and environment that is conducive to honest, candid ideas that will help us try to get there.

SO…if you have a few moments, a few ideas, a few thoughts around how we can enhance and improve CrossFit Kells, we would sincerely like to hear from you. Our commitment is that we will do our best to implement where it makes sense to do so, and do it in a reasonably timely manner.

Over the next couple of weeks we will collect the feedback, and report back to you all on the results and next steps.

Thank you in advance for your feedback and ideas!

-Mike

“No Diggity” & Oly – Thursday 9-7

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Warm-up

400m Run

Then:

3 Rounds

5 Hang Muscle Snatch

5 Overhead Squats

5 Tall Snatch

25 Double Unders

Level 1- Use a PVC pipe, 25 Single Unders

 

Strength

Hang Squat Snatch

3-3-3-3-3

– Hands Stay on the Bar

Level 1- Hang Power Snatch

 

WOD (15 mins)

400m sprint

 

3 Rounds

5 Power Snatches (115,75)

5 Overhead Squats

25 Double unders

 

400m sprint

 

3 rounds

5 Power Snatches

5 Overhead Squats

25 Double Unders

 

400m sprint

 

Level 2 (95, 65), 15 Double Unders

Level 1 (65,35), 50 Singles

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
Low hang snatch
65%x1      65%x1     65%x1
70%x1      75%x1     75%x1
75%x1      80%x1     80%x1
80%x1      85%x1     90%x1

Strength
5 x5 snatch grip dead lift at 100% 1RM
On dashes
3 snatch balance
3 glute ham raise

Upcoming Events, KB Club and the New CFK

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CFK!

It’s been a minute since we’ve updated everyone on the happening ‘round the gym…thanks for your patience! A few things to get to…

1) Kettlebells 4 Kids – It is that time of year again. We will be hosting our third annual fundraiser to benefit Massachusetts homeless children! K4K is an awesome organization, and we’re always pumped to do our part to raise funds and awareness for a great cause. On Saturday, 9/23, we will be doing the K4K workout for all class times…this workout is open to all, and any donations are greatly appreciated! More details to come, but mark your calendars.

2) New CFK Space – So many of you have offered to help with our transition to the new CFK (one of the many reasons we love this community). Thank you! We are coming up on the time where we’ll take some volunteers to help. Peter will be leading an initiative to prune/weed/trim/burn the outside of the new space…a massive Fall Cleanup, if you will. Also, we will be having a paint part shortly, which Erin will be coordinating. We have a quote in for our office flooring, but would like another bid or two to properly vet the process. If anyone has a commercial flooring recommendation, please let me know.

As far as timing, we are still up in the air based on finding a replacement tenant for our current space. The sooner this happens, the sooner we’ll be able to plan the move.

We can’t wait!

3) Sweat Angels – as many of you know, we have been working with Sweat Angels for almost two years. Your check-ins have led to thousands of dollars of donations to amazing causes…so thank you! Like all things, there is a timeline/freshness to it…so we have decided to stop our Sweat Angels for the time being. We will certainly entertain coming back to it at some point, and also have a few ideas around how to maintain a charitable focus throughout the year. We’ll obviously continue with K4K, holiday giving, and other interests. We also will have a memorial Mettleforger workout coming up this month, in memory of our friend Kirk D. who passed too soon last year (not to be missed…details to come on this one as well).

4) CFK KettleBell Club – Below are the most recent stats for CFK’s KB Club. If you are new the to the community, KB Club is awarded to those who attend 15+ classes per month for 12 consecutive months. Club members receive their own personalized CFK Shamrock KB! And for those taking it to the next level, CFK Founder’s Club is available as a next tier (20+ per month for 12 months, only after KB Club is achieved). Founder’s Club members will be immortalized on CFK’s Wall of Fame, and also receive two free months of membership upon completion.

Quick shout out to this month’s KB Club winner………..

Jodi Donovan!!!! Jodi has been a 9:30 staple at CFK for a long time, and to see the progress and athletic transformation that she has made happen since joining our community has been awesome. Congrats Jodi!! We love the commitment, consistency and effort that you’ve shown day in/day out with us.

Congrats to all on this list, and a shout out to those making an appearance for the first time!! We see you Melissa Henry and J. Hecker….

All for now kids,
-Mike

CFK KettleBell Club Update

12 Months
Jodi D

11 Months
Justine

10 Months
Rachel

9 Months
Drè

 

8 Months
Kristen Hoban
Petey Sanchez
Lynn
Ros (Founder’s Club)
Greg (Founder’s Club)
Jill W (Founder’s Club)

7 Months
Laura Mac (Founder’s Club)

 

6 Months
Brendan
Carmen
Jenny Jax
Jen Maser (Founder’s Club)

 

5 Months
Julian
Steph Mac
Laura F
Shorty Spice (Founder’s Club)

 

3 Months
Matt O’Keefe
Katelyn (Founder’s Club)
Kimbo Tailspin (Founder’s Club)

 

1 Month
Melissa H.
John Hecker
Lauren D
Matty L.
Tae-smooth
Christine
Sue
Bruna

“Grippy” – Wednesday 9-6

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Warm-up

Partner Up!

P1: 15/12 Calorie Row

P2: Hang from Pull-Up Bar

Switch

P1: 15/12 Calorie Row

P2: AMRAP Deadlift Hold

Switch

P1: 15/12 Calorie Row

P2: Stiff Legged Deadlift

Switch

Rx – 135/95

Level 2 – 95,65

Level 1 – 65,35

 

Accessory

4×5

  1. Strict/weighted pull-up
  2. Bent-over row with Barbell

 

Partner WOD

2 Rounds

100/80 Calorie Row

60 Burpees (Partner holds top of Deadlift)

50 Deadlifts (225,155) while partner hangs from the pull-up bar

40 Pull-ups

 

-Partition the reps between partners. During the burpees and the deadlifts the partner is doing a static hold

 

Level 3- 185,125

Level 2 – 135,95

Level 1- 95,45 60-50-40-30

“Move Shake Drop” – Tuesday 9-5

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Warm-up

EMOM 9

  1. 20 Lateral Up & Overs
  2. 5 Single Arm Thrusters/side with Dumbbell or Kettlebell
  3. 10 Weighted SL Glute Bridges each side

 

Strength

Front Squat

5-5-5-5

-Between sets complete 10 weighted step-ups with DBs or KBs

 

WOD

10 Minute AMRAP

8 Box Jumps (30,24)

8 Thrusters (115,75)

 

Level 2- (95,65)

Level 1 (75,45)

 

Ca$hout

Tabata Sit-ups

-During rest period complete a plank hold – This transition should be super fast to allow for max sit-ups and max plank time.

 

CrossFit Hero WOD: “Abbate”

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Labor Day Schedule – 8:30AM & 9:30AM classes only

Warm-up

600m Run

5 Minutes of Dynamic Warm up

 

WOD (35 Min Hard Cap)

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

 

Hero WOD

“Abbate”

Run 1 mile

21 Clean and Jerks (155,105)

Run 800 meters

21 Clean and Jerks (155,105)

Run 1 Mile

 

Level 3 (135,95)

Level 2, 800/400/800(115,80)

Level 1 800/400/800 (75,55)

“Ted Danson” – Saturday 9-2

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Labor Day Schedule

Monday 8:30AM & 9:30AM classes only!

Warm-up

:40 on/:20 rest and rotate

  1. Double Unders
  2. Wallballs
  3. Sit Ups
  4. Burpee Step Ups
  5. Row

 

Accessory

3 Rounds

100m Farmer’s Carry

Max Effort Ring Dips

Level 1- Push-ups

WOD (28 Minutes)

“Ted Danson”

4 Rounds

1 Minute Work:20s Rest and Rotate

  1. Double Unders (divided by 5)
  2. Wallballs
  3. Sit-ups
  4. Burpee Box Jumps
  5. Row (cal)

 

Score= Total Reps

“Jimmy Garoppolo” – Friday 9-1

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Schedule Update

We will be running a reduced Schedule this Monday Labor Day with 8:30AM and 9:30AM classes only

 

Warm-up

PVC work & Jump Rope

 

 

 

Skill

Bar Muscle-up

 

Strength

Deadlift

2-2-2-2-2

 

WOD (15 min cap)

2017 CrossFit Southie Showdown WOD 5

“Jimmy Garrapolo”

90 Double Unders

9 Hang Squat Snatches

9 Bar Muscle Ups

70 Double Unders

7 Hang Squat Snatches

7 Bar Muscle Ups

50 Double Unders

5 Hang Squat Snatches

5 Bar Muscle Ups

 

ADV- 135, 95, Bar Muscle Ups

Rx- 115, 75/Chest to Bar Pull Ups x 2 / 5 Bar Muscle ups at the end

Intermediate- 75, 55/Chin over Bar Pull ups x2 / 5 Chest to Bar Pull ups at end, Overhead Squats / Single Unders