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CFK Team Series

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As mentioned earlier this week, we are announcing the CFK Team Series! Here are the details:

  • Teams of 2 partners (MM/FF), no mixed partners
  • 4 weeks (Oct. 17th – Nov. 13th) with 1 workout and 1 floater per week.
  • You and your partner have until Sunday Oct. 23rd to sign up on whiteboard at gym and complete the first WOD & floater.
  • Workouts will be programmed as the CFK regularly scheduled Monday workout for the gym (please do your best to complete the workouts on Mondays). The WOD will be posted Sunday night on the Kells site before each week.
  • You can repeat workouts during any open gym time during the week but scores must be submitted by 11:30 a.m. on Sunday.
  • Floaters can be completed anytime between Monday and Sunday at 11:30 a.m.
  • There will be a an RX and Scaled division for both males and females (see standards).


KB (1.5/1) (1/.75)
Wall Balls (20/14) (14/10) 10 foot for males, 9 foot for females
Thrusters (95/65) (75,45)
Deadlifts (135/95) (105/75)
Power or Hang Cleans (115/75) (85/45)
S2O (115/75) (85/45)
Front Squats (115/75) (85/45)

Winners from each of the four categories will receive a prize (that may or may not include a personalized magic show from Coach Jimmy and four hour “Solution Selling” workshop with VanHaur).

This will be a fun event and we hope as many people participate as possible. Galla and Axe did a phenomenal job putting together these workouts…so jump in on this! All abilities, all levels…this is a CFK community event.

Any questions, shoot me an email or catch up with any of the coaches at the gym.

Grab your partners! Good luck and have fun!

“Giddy” – Thursday 10/13

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5 rounds
20 Deadlifts (185,125)
200m Run
20 Push-ups
250m Row
Rest 1 Minute

*intervals should be no longer than 5 minutes in duration. if your first round takes you longer scale reps and/or distance

ADV- 30 push ups

OLY Class – 6:00 Only

Warm Up:

2 Rounds- 10 back squats, 10 snatch balance, 10 OHS (barbell)

Turf- 10 OHLunges, 20 hollow rocks (2rounds)


Emom 14

Even: 1 squat snatch, 1 power snatch,1 OHS (95/65)

Odd: 8/10 T2bar

Skill: From the rack: jerk from back rack into OHS. 2 second pause at bottom

6 sets, working up to a very heavy set.

Strength: Power Snatch

Find 1 rm with 8 min on clock

CFK Team Series, Web Site and Kettlebell Club

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Couple quick items…

1) New Website Is Up – Hopefully you’ve had the chance to take a look, and you feel it’s an improvement to the old site. Get a feel for where everything is; most of you will just be mainly the WOD section, which is easily locatable on the desktop and mobile versions. Any feedback or concerns, please let me know!

2) CFK Team Series – Next week we will be starting the CFK team series, which will mimic the current worldwide CrossFit team series! The event will last 4 weeks, will be comprised of a programmed WOD and a “floater” WOD every week, and will have an Rx and Scaled division. Teams will be made of of two partners (all male and all female). More details to come, but start thinking of who you want to partner with!

3) CFK Kettlebell Club – Below is the latest list of CFK Kettlebell Club. As a reminder, those who attend 15+ monthly classes for 12 straight months win CFK Kettlebell Club and their own personalized Rogue kettlebell. Great work to all who are on the list!!
9 Months
Greg Mac
Will B
Kim M
Karen B
Jen Maser
Jill W

8 Months
Laura Mac

7 Months
Matt Morin

6 Months
Rob K
Ashley Short

5 Months

3 Months
Lauren D
Kristen K

2 Months
Matt Manning

1 Month
Jodi D

All for now…

Making the most of your time at CrossFit Kells.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Kells initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.