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“Boats & Row’s” – Wednesday 12/19

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Partner Up!

A – Row 500m/400m

B – Right quad stretch on the wall

A – Row 500m/400m

B – Left quad/hip flexor stretch on the wall


Then grab a band –

2 rounds of

10 bandy good mornings,

10 bandy side steps in each direction.

*Make sure to keep space in-between the feet and tension on the band at all times in the sidesteps.



Every 2 Minutes for 12 Minutes

2 Pause Backsquats

*Full 2 second pause at the bottom.


Partner WOD(20 minutes)

Row a 5k for Time

While one partner is rowing the other partner will accumulate as many Sit-ups as possible


Score= 5k Time & Sit-ups



Extra Work
5 Rounds
Every 3:00
12/10 Calorie Bike
1:00 Heavy KB Hold at the chest
Rest remainder of 3:00

“The 12 Days of CrossFit Southie” – Tuesday 12-18

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WOD (45 mins)

“12 Days of CrossFit Southie”

1 Thruster in a Burpee (115, 80)

2 Turkish Get ups (1.5/1; one for each arm)

3 Front Squats (115,80)

4 Clean and Jerks (115,80)


6 SDHP (115,80)

7 Clapping Pushups

8 Knee To Elbows

9 Kipping Pullups

10 Lords of Leaping (24,20)

11 Overhead Squats (115,80)

12 HSPU’s


Level 2 (95,65); (1/.75)

Level 1 (65, 35); (.75/.5)

Upcoming Challenges

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It has been a blast speaking with so many of you over the past 5 days about what you are looking to get done, and why…and we are genuinely excited to help roll out these two programs to help those who have goals, achieve them…

A few of you have asked for the CliffsNotes on what’s happening – no problem!
1) 90 Day Transformation – for those who have made the decision to change their body shape, nutrition IQ and results in the gym. They’re ready to take direction and implement a proven program that will yield better results from the work they do in the gym, and allow for a sustainable way forward upon the program’s completion.
2) 28 Day Belly Fat Blast – for those looking to wrap the year up/start next year from a solid place nutritionally, and are looking to augment their results in the gym via targeted supplementation based on their goals.
Two effective options, the “right” one simply being based on what you’re looking to get done.
We are continuing consult meetings this week (see new times via the link below), so schedule some time with Erin or me if interested. Both challenges begin on Wednesday, 12/26.
If you’ve been “starting on Monday” and fizzling out by Thursday all throughout the year, this might be a good opportunity to shake things up.
See you at the gym,

“Yeah Buddy” & Oly – Monday 12-17

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  1. 100m Run or 150m Row
  2. 15 Medball Thrusters
  3. 50 Double Unders or :40 Seconds of Double Under Practice



Calf and Hamstring Rolling






WOD(15 minute cap)

800m Run*

75 Wallballs

150 Double Unders


Level 2 – 600m-50-75

Level 1 – 400m- 40-200 Singles

*Sub 1000m row where necessary


Extra Work
12:00 EMOM
ODD- 100’ Farmer’s Carry (70/53)

Even- 50’ HSW


Olympic Lifting Class **4:00PM Only**


“Chubby Gum” – Saturday 12-15

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Warm Up

In 3 Minutes

200m Run

Then AMRAP Air Squats


Rest 1 Minute


In 3 Minutes

200m Run

Then AMRAP Plank Hold


Partner WOD!!! 

In 14 Minutes complete

1 mile run (switch every 200m)


20 Shoulder to Overhead (115/75)

20 Jumping Air Squats


Rest 2 Minutes


In 14 Minutes complete

2000m Row (switch every 250m)


20 Hang Squat Cleans (115, 75)

20 sit ups


Level 2- 95,55

Level 1- 75, 35

*If still getting familiar with squat clean, sub with Front Squat instead, as this WOD is meant to move quickly


“Jiggy” & Oly – Thursday 12-13

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1 Minute Work/:30 Rest

  1. Row
  2. Jump Rope
  3. Strict Toes to Bar
  4. Burpees
  5. Single Arm Alt. Russian Swings



3×10 KB Floor Press

3×10 Bent-over Row (5 each side)


WOD(25 Minutes)

Tabata Stations

  1. Row
  2. Double Unders
  3. Toes to Bar
  4. Burpees
  5. Kettlebell swings (2,1.5)

Rest 1 minute between each movement.


Level 2 –1.5,1

Level 1 – 1,0.75, Sit-ups, Singles


Score =sum of the lowest # of reps for each movement

*Sub sit-ups for toes to bar if you choose


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

Front Squat
Work up to a 5 rep max
Take off 10% 5 reps
Take off 10% more 5 reps

10 knees to feet

Work up to high box jump

(coaches note encourage and train how to use belt
Give ample time to warm up on squat)

5 sets
2 clean catches + 1clean+ 1 jerk
80% of 1RM

Finish if time
1 pull+ 1 snatch


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Alright Alright Allllllriggghhhhtttttttt!!! BIG news kids!!

We have been waiting for this for about 7 months (and actually, for 4 years!). 

We have been working behind the scenes to bring this to CFK and we finally squared it all away. 

CrossFit Kells is now a proud distributor of Prestige Lab’s Supplement line! 

Since we opened our doors four years ago, questions and inquiry’s about supplements have always come up (can we carry them, where to get them, what to take). We never identified a partner that we were comfortable with, and therefore never entertained a partnership. We have always answered questions best we could, and directed accordingly (Cape Cod Nutrition, Amazon, etc).

For the past 7 months we have been working with the CEO and the head physician of Prestige Labs, and through this process we are now certified to carry this line. This is HUGE for us.  

That head physician is one of the smartest people you will find in the field of Biochemistry, Dr Trevor Kashey. Dr Kashey took his SATs at age 11, graduated high school at age 15, and became the youngest American ever to secure his PhD in Biochemistry at age 23…so he’s kinda wicked smaht. 

Erin and I have had the opportunity to work closely with Dr. Kashey and his team for the past 2 months, and could not be happier with our results. Personally, I needed a reset after the summer and while ramping up recovery from shoulder surgery, so I decided to engage with him. Here are the results of my first six weeks (44 days actually) of working with Trevor and his squad (October 22nd vs December 5th):

Erin was looking to tighten and tone as well, and has seen a big difference not only in how lean she is, but in her workouts as well:

Until this year the majority of Kashey’s efforts were focused on Olympic & Pro Athletes – Football, Softball and Wrestling….not the WWE kind 😉 – but after partnering with a CEO whom we highly respect, his product is now available to us.

These supplements can only be distributed by Gyms and Training Facilities. Kashey believes that because trainers and gym owners take care of their client’s needs when it comes to nutrition and training (not the supplement stores), it makes sense that they can guide their supplementation needs as well. And I 100% agree. 

This is big for us, and we’re really pumped to add this to the CFK offering. 

Therefore to CELEBRATE, and in conjunction with Coach Erin and Tetris Nutrition Consulting, we are offering not one but TWO nutrition transformations for those who are looking to take it to the next level

We have done many different kinds of challenges, this year and since we’ve opened, and one thing that we know for CERTAIN is that we all do better when we are being watched, coached and held accountable. It’s really a simple rule of human behavior, and why challenges are always requested and well-received by you guys. 

There’s a beginning and an end, with goals in mind, and we all just perform better in that construct. 

SOOOOO….we are kicking this thing into high gear. The reason that Erin and I are doing well with Dr. Kashey? We are participating in one of HIS challenges. The setup just works…and by the way, we have learned a ton from him already, which we’re pumped to pass along to you guys. 

Now you all know how we feel about New Year’s resolutions…so we’re not waiting for January 1st. Both of these nutrition transformations will begin on December 26th, with registration beginning on Wednesday, December 12th, and ending on Sunday 12/23

Challenge #1: The Tetris Nutrition 90 Day Complete Transformation

For those looking to go Next Level, you will be working with Tetris, CFK & Prestige Labs to:

  • Completely dial-in your nutrition through a process called “calibration”, followed by customized macro-nutrient planning
  • Access the Tetris Transformation Portal, loaded with videos and content to optimize your 12 weeks
  • Access weekly group coaching calls for Q&A, best practices and strategies
  • Receive 1-1 Voxer access to Tetris for an upgraded coaching experience
  • Maximize your work at the gym via targeted supplementation
  • Completely overhaul your body, nutrition and performance in 12 weeks 

This is an offering from Tetris Nutrition Consulting, and participants in this challenge WILL have some skin in the game (there will be a cost to access this challenge and everything in it, and supplementation will be encouraged). 

The winner of this challenge will also receive $500 in cold hard cash. BOOM. 


Challenge #2: The 28 Day Belly Fat Blast Challenge

For those of you looking to burn some quick fat & inches over the next month, this one’s for you. 

  • This is a CFK internal challenge only, and will be FREE to all members
  • Your meal plan will be provided to you, and additional supplementation will be encouraged 
  • Private FB group for questions, support and smack talk 

This challenge winner will receive a Prestige Labs Ultimate Transformation Package valued at $700…BOOM again. 



How do I register?

Registration will take place from December 12th to December 23rdAll registrations will take place AFTER a 1-1 consult with either Mike or Erin…to sign up for a consult, use the following link:

If you can not locate a time that works for you, contact Mike or Erin directly to schedule.


Will I weigh in?

Yes – Weigh In’s, measurements, before pics, etc will take place on 12/24 (in the morning) and 12/26


Will this interfere with my Bahhhhhbelll Challenge?

Absolutely not – in fact it will only help it. While the Bahhhhbell challenge is performance-based according to your selected workout/movement, these challenges are meant to enhance your performance and appearance through nutrition and supplementation. We’re simply offering another way to get better here…if you’ve been thinking about a body transformation, then book a consult and we can discuss! If the barbell challenge is scratching that itch right now, that works too…


But what about New Year’s Eve?
It’s one night, kids. Have your fun! Do not pass on these because of one night…this is about focusing your efforts NOW, and not waiting for some   magical motivational “thing” to happen on 1/1/19

For supplementation, we have secured 40% off Retail Pricing for our Coaching Staff and are simply going to extend that discount to all CFK members. 

If you want to finish strong this year and absolutely crush 2019, let’s figure out which transformation best fits your goals. We are pumped to be able to offer you this combination of nutrition, performance and supplementation to give you an absolute EDGE in your journey to weight loss, strength, endurance, and vitality…not to mention help you destroy these challenges! 

See you soon, 


“The Chief” – Wednesday 12-12

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4 minute Row or Bike


3 min AMRAP

3 hang muscle cleans

6 push ups

9 air squats



Core Work

2 Rounds

5 Barbell Roll Outs

10 Plank Up & Over Barbells

15 Windshield Wipers w/ Barbell


WOD (20 mins)

“The Chief”

5 Rounds

3 minute AMRAP

3 Power Cleans (135, 95)

6 Push Ups

9 Air Squats

Rest 1 minute


*Score = Total rounds and reps. Start each new AMRAP where you left off previously


Level 2- 115, 75

Level 1- 95, 55


Extra Work

For time:

21 Back squats (225/155)

42 GHD sit-ups

15 Back squats

30 GHD sit-ups

9 Back squats

18 GHD sit-ups