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Guinness, 17.4 and KB Club

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As we are eagerly anticipating dumbbell shrugs for 17.3 (traps, kids…traps!), a few things to touch on…

1) St. Patrick’s Day! Please join us for a special Friday Night Lights on Friday March 17th! We will run heats for 17.4 starting at 5PM. Bring some Guinness, some snacks, and a healthy respect for the Irish heritage. We’ll celebrate 17.4, St. Patty’s, and CFK’s 2nd birthday all in one! Hope you can join us…

2) KB Club – Congratulations to our newest KB Club inductees….Danny and Matt Morin! Two models of consistency. Whether it’s battling through a spliced pinkie finger after a rogue kettle bell incident (Danny! #ironic), or making it happen night in/night out after battling Boston traffic during the week, or being a consistent weekend fixture (Matt), you two make no excuses and make it happen. Congratulations! Please let me know what weight KB you would like.

For our new members, KB Club is awarded to those who come to CFK 15+ times per month for 12 straight months. Those who achieve this will get their own personalized CFK KB. And if that’s not enough of a challenge? Take a crack at Founder’s Club (20+ times per month for a year, only after achieving KB Club).

Take a look at the latest list. Congratulations to Danny and Matt, as well as to the people just getting going on their way to the honor!

All for now,

KB Club

11 Months
Shorty Spice

8 Months
Kristen K

6 Months
Jodi D.

5 Months
Matty Leahy

3 Months
Andrea P.
Rachel L.

2 Months
Hoban 1
Laura F.
Prime Minister Pete Nice
Doc (Founder’s Club)
Ros (Founder’s Club)
Jill W (Founder’s Club)

1 Month
Alexandra Smith
Jen D.
Laura Mac (Founder’s Club)

Thank You

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Today marks CFK’s second birthday! Below are some thoughts from when we turned one…and the sentiment is even stronger today than it was a year ago (and for the record, I did complete my obituary homework as promised!).

Somehow we keep getting luckier. As we watch this community grow, and witness the caliber of the individuals that walk through our doors…

Just know that WE know how fortunate we are.

Thank you all for two incredible years. Here’s to many more…




When Erin and I spent some time at a retreat in San Diego last winter, we listened to a talk by a respected Navy Seal Captain named Bob Schoultz. His talk centered around a few topics: personal ethos, reasons for living; legacy; death. Heavy concepts, I know…but as we celebrate our first full year at CrossFit Kells today, and our time spent with all of you, we are a little reflective!

One of the exercises Schoultz walked us through was the concept of writing your own obituary. He has done it a few times in his life, and he encouraged every person in the room to do it. He discussed how powerful an exercise it is, particularly if you dedicate to it the time and attention it deserves (btw I have yet to do it myself; it is on my 2016 To Do list with a completion date of 6/3/16).

Having done plenty of research on the topic himself, Captain Schoultz dug into one very important lesson/take away from all of the books he has read and interviews he has conducted on the topic…and that is the fact that we all really only have two commodities available to us in life that really matter.

Time and relationships.

If you look into deathbed chronicling, stoic wisdom or just good old fashioned life & death philosophy, you will find that very few (if any) individuals give nary a flying f*#k-all about any business deals, paychecks, cars or bank accounts when it is their time to go. When people stare into the abyss, the only things that own their attention are time (how they spent it and how to get more of it) and relationships (who they spent that time with and who have they impacted in their time on earth).

Time and relationships are the only true currencies that exist…or at least matter.

Which brings us back to CFK and all of you.

We love CrossFit. When Peter, Erin and I decided to open CFK a year ago, it was because we believed in CrossFit’s potential to impact. Impact people’s physical health, their state of mind, their quality of life, and yes their relationships.

But as we have said before…it’s not about teaching and/or doing pull-ups and squats. You can do that in your own backyard.

Don’t get me wrong; the system we know as CrossFit is unbelievably effective and the best approach to fitness that we have ever seen. But what makes it truly and uniquely special?


When I look around and take stock of the relationships that CrossFit has fostered in my life and the impact it has had on our community, I am blown away. While we beat the ever-loving-hell out of ourselves on a relatively consistent basis, it is more about CrossFit’s greater impact. How we impact each other and the community around us.
Consider CFK. Our community at large has come together on MULTIPLE occasions to work for/contribute to various charities. We have helped each other through competitions and in-house challenges. Presently, we are collectively dominating the delightfully sadistic Open workouts concocted by the evil one they call “Castro”.

And what about on an individual level?
The member who has lost 70lbs and is no longer a Type II diabetic. Their Type II diabetes is gone.

The members who are/were pregnant, annihilating preconceived ideas about what fitness means to pregnant or postpartum women.

The member whose primary care physician keeps calling them in disbelief to congratulate them on their improvements in weight loss and blood pressure.

The members who have shed tears after witnessing themselves accomplish something physically that they literally never even conceived of doing.

The members who barely resemble the versions of themselves that started a year ago (physically or emotionally).

The members who have embraced this community as their own and who treat everyone that walks through the front door as a friend.

…the list goes on an on for us. But the point is that CrossFit is about YOU. All of YOU are what make it an incredibly special entity. All of YOU are the reason we opened a year ago. And we consider ourselves lucky to spend the amount of time with you that we do, and to have the relationships with you that we do.

I know I speak for Erin and Peter when I say that it is not lost on us how incredibly lucky we are to be surrounded by this group of people. We care very sincerely about each of you, and are extremely grateful that you are in our lives. The term “gratitude” doesn’t quite cover it.

Cheers to Year One in the books, and to many more to come…

-Mike, Erin & Peter

“Mookie Blaylock” – Monday 3/6

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2 Rounds

60 Calorie Row or 800m run*

50 Box Jumps

40 Kettlebell Swings (2,1.5)

30 Pull-ups

20 Pistols

10 Handstand Push-ups

Rest 3 Minutes

Level 2- (1.5,1) 50-40-30-20-10-5 Wall climbs

Level 1- (1,0.75) (30,25,20,15,10,5) 40-30-20-15-10- 10 Push-ups

*Extra Credit 3 Rounds of: 12 bandy side steps Lt, 12 bandy side steps Rt

12 Single Leg DL (KB) each side

12 Goblet Squats

CrossFit Open WOD 17.2

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Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men Rx use 50-lb. dumbbells

Women Rx use 35-lb. dumbbells



Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men scaled use 35-lb. dumbbells

Women scaled use 20-lb dumbells

“Vascular” & OLY – Thursday 3/1

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Clean and Jerk

On the Even Minutes only

0:00 3 Reps @ 80%

2:00 3 Reps @ 80%

4:00 3 Reps @80%

6:00 2 Reps @85%

8:00 2 Reps @85%

10:00 2 Reps @90%

12:00 1 Rep @ 95%

14:00 1 Rep @100%

16:00 1 Rep @102%


10 Minute Ascending AMRAP

1 Power Clean (155,105)

2 Wallballs

2 Power Cleans

4 Wallballs

3 Power Cleans

6 Wallballs


Level 3- 135,95)

Level 2- (115,75)

Level 1- (95.45)

ADV- (185,125); Wallballs start at 10 and go up by 1.  Add in a muscle up after every round.


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

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

Thoracic stretch
Open up shoulders
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second
Hold weighted barbell on quads in squat accumulate 1 min
emom 10 min
2 clean pulls+ clean+ jerk @50%

1 squat clean +1 f squat +1 pause + f squat
80% x2
85% x1
Supersets x5
3 clean deadlifts (100%) hookgrip
6 weighted good mornings (heavy but good form)

“Sharing is Caring” Tuesday 2-28

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2 Rounds

30s Bandy Side Steps Left

30s Bandy Side Steps Right

30s Glut Bridges- weighted

30s Pistols or SL squat to a Box Right

30s Pistols or SL squat to a Box Right

Partner WOD

100/80 Calorie Row/Bike

100 Power Cleans (95,65)

200 Double Unders

100 Thrusters (95,65)

Level 2- (75,50), 100 double unders

Level 1- (65,35), 300 singles, 60 Reps of each

ADV – (115/80), 400 dubs