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“Heavy Sack” – Friday 11-10

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400m Medball Run with partner – switch as needed


P1: 5 Bear Complex w/empty barbell

P2: Slow Alt. Mountain Climbers

P1: 20 Thrusters

P2: Downward Dog




Every 2 Minutes for 14 minutes: 2 Bear Complexes

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

– Shoulder to Overhead


Southie WOD 

“Heavy Sack”

600m Medball Run (20, 14)

40 Hang Power Cleans (115, 75)

600m Run (no WB)

20 Thrusters (115, 75)

10 Muscle-ups -OR- 15 Chest to Bar/15 Ring Dips



600m WB Run (14, 10)

40 Hang Power Cleans (75, 45)

600m Run (no WB)

20 Thrusters (75, 45)

15 Steep Ring Rows/15 Dips



600m WB Run (20/14)

40 Hang Power Cleans (135, 95)

600m Run (no WB)

20 Thrusters (135, 95)

10 Muscle Ups


CFK Gear is Here!

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New CrossFit Kells gear is ready! This go-round we are asking that everyone who would like CFK swag to pre-order their items so we can get an accurate count of what everyone is looking to don themselves in this season.

We will be placing orders for Men’s gray T-Shirts ($25), Women’s gray muscle tanks($25), Unisex lightweight Gray zip up hoodies($45), and Unisex Long Sleeve Navy T-Shirts ($35). All will be adorned with the Kells name and logo.


Samples are at the gym so you can check out your sizes. Once you know what you want, open the attached google doc spreadsheet; fill in your name, amounts, sizes and the total that will populate in the last column will be what your account is charged. Easy enough.


Remote orders can be accommodated as well! Email for details.

Complete your order on the spreadsheet by November 16, 2017, as the order will be placed on November 17.



This could also serve as a holiday idea for those tough-to-shop for folks who “have everything”. You’re welcome 👊🏻☘️

Looking forward to seeing everyone in their new Kells wardrobe soon!


“Groutfit” & Oly – Thursday 11-9

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Warm-up (8 mins)

2 Rounds

45s work/ 15s rest

Kettlebell cross chops (right)

Kettlebell cross chops (left)

Goblet squat hold







*Between sets complete 5 Weighted Seated Box Jumps


WOD (20 minutes)

20 Toes to Bar

30 Box Jumps

40 Kettlebell Swings (1.5,1)

50 Wallballs

40 Kettlebell Swings

30 Box Jumps

20 Toes to Bar


Level 2- (1,0.75)

Level 1- (0.75,0.5) 10-20-30-40-30-20-10


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

Sotts press
Heavy snatch balance
3-3-3-3-3 OHS 5 sec pause at bottom around 65%
Snatch grip Deadlifts
On dashes partner 3 GHR
5 sets
1 power snatch+1 Snatch balance+ 1 OHS

“Bruised Ego” – Wednesday 11-8

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Burpee Breakdown

5 Burpees

10 Burpees to Stand (no jump)

15 Burps

20 Push Ups


Overhead mobility

Tricep mobility



Handstand Hold

Handstand Push-up


WOD – 12 minute Hard Cap

Southie Workout: “Bruised Ego”

60/50 Calorie Row

30 Handstand Push Ups

60/50 Calorie Row


Intermediate- 30 Push-ups

ADV- 10 Strict Deficit Handstand Push Ups

20 Deficit Handstand Push Ups


5 minute Rest



Every 3 Minutes for 12 Minutes

15/12 cal Bike or 12/10 cal row or 200m run

25 Sit-ups


ADV- 15 GHDs


“Elderberry Syrup” – Tuesday 11-6

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Burpee Lateral Jumps

Front Squat w/ Pause

Bent Over Rows x 2




Odd: Box Squat- 3 Reps

Even: Strict Pull-ups- 5 Reps


*A platform can be shared with 2-4 people.


ADV– 3/2 Weighted kipping muscle ups (20/10) or Strict Muscle-ups




Front Squat (135,95)

Burpee Lateral Jumps

Chest to Bar Pull-ups


Level 2- 115,75

Level 1- 95,45

“Tricky” & Oly – Monday 11-6

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Dynamic Warm Up & Shuttle Runs


Calves and Hamstrings


WOD – 35 min time cap

For Time:

30 Clean and Jerks (155,105)

300 Double Unders


Every 4 minutes run 500m, starting at 3-2-1 go!







Break up the Reps however you would like. Go in with a plan!


Level 3- 135,95, 200 doubles

Level 2- 115,75, 400m Run; 600 singles or 100 doubles

Level 1- 95,45, 300m Run; 300 singles

ADV- 185,125


Olympic Lifting Class **4:00PM**


“Foam Party” – Saturday 11-4

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Partner up!

P1: 30/25 Calorie Row

P2: AMRAP Strict Cindy


P1: 10 Burpees over Rower

P2: Plank Hold





Shoulder Rolling

Thoracic spine




Double Partner WOD!

Partner WOD 1

12 Minute AMRAP

Partner Cindy

5 Pull-ups

10 Push-ups

15 Air Squats


Level 1- 3-6-9

ADV – vest(20/10) and/or Strict Pull Ups


Rest 3 Minutes


Partner WOD 2

12 Minute AMRAP

12/10 Calorie Row

6 Burpee Over the Rower


-Partner A completes one full round then partner b completes one full round back and forth for both amraps. These are SPRINTS where WOD 1 should take <30s per round and WOD 2 should take <1min per round. Scale as necessary.

score=total rounds in order to do so.


Level 2- 10/8 Cals

Level 1- 8/6 Cals

CFK State of the Union Results

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Alright Allrght Allriggggghhhhhhhhttttt hamburgers & cheeseburgers….we asked, you delivered. Like you always do.

THANK you for your feedback on the CFK State of the Union – let’s dive right in.


Best part about CrossFit Kells

“The best part of the community is that I feel supported in my own journey and my own goals. I feel that in my own time and space I am achieving my goals and that is celebrated. I feel that the coaches are knowledgeable about movements and proper form as well as workouts, and how to work with people. I like that all the coaches have their own personal style and bring their own personal knowledge to the table. I feel very encouraged by the other members and without the atmosphere of positivity and encouragement I doubt I would still be coming. I particularity enjoyed both challenges and felt motivated by them. I also love the diversity of workouts, Sundays are my favorite!”

“I really appreciate the extra added equipment and the social things you’ve added to the agenda over the past year. The support I’ve gotten from ALL the coaches and members during my pregnancy has been so wonderful, and I never thought I’d be able to be this active throughout my pregnancy but the support and encouragement (and my prior examples of Laura & Lauren) have made it a breeze to keep myself going!”

“The classes are always awesome, and I love the energy every time I go. Coaches noticing and commenting on how to do something better, or have better form”

“The community – everyone knows who you are, always friendly when I come into the gym. Open gym is great, because often times I get tips/ideas for wods to do, or an amrap that I could do. Rob K is always giving ideas for Ab work, or pull up work”

“Even on an off day, where I might need to go light, or not having enough energy, I’m always motivated to do my best because of the atmosphere”

“The people, coaches, members, etc. are one of the things that make CFKs an awesome gym. Everyone is so friendly and nice that I feel like I’m working out with a group of friends. I love how everyone is so welcoming to new members and it’s great to hear someone cheering you on when you are struggling through a workout. Thank you for creating this awesome atmosphere!”

“The people, the sense of community, the extra-curricular activities (parties, hang outs, polar plunge). Maybe a monthly CFK outing at a bar or something?”


I love it…all of the above are reasons that we started CFK and wanted to intentionally construct a welcoming community that pushed all in it to levels that they did not know they could reach. It will never be perfect and there will always be more to do, yet we will consistently and continuously try to get there. Thank you all for making these goals of ours become a reality.

Regarding the last comment, absolutely! We would LOVE any volunteers to jump on a social committee of sorts to get monthly/quarterly events on the calendar. The Royal Garden, Chestnut St Grill, bars in Plymouth or Kingston, restaurants, outdoor activities….we are always up for more fun. And it would be awesome to have a couple of members work with us to get things on the calendar. Email me if you are interested.


What we would like to see more of

“I really appreciate the changes/rule reinforcements you’ve made as of recent with the lobby and kids. I always get nervous when they run through mid-wod and think it makes sense for the members but more importantly, for the safety of the kiddos!”

Yes, and this will be even easier in the new space, as we will have a clearer divide between the gym floor and the viewing room.


“Love the shout outs on Facebook and Instagram through Crossfit Kells and Tetris Consulting, and would love to see some new faces on there. Maybe after a 3 month period put someone new as an “introduction to the community”? Often times we don’t know about people that are new because they may attend different classes, so this will be a way for us to get an idea of who the new people are”

Absolutely!! We will 100% be working newer faces into the mix


“Love the community events (i.e. summer party, drinks after the open, etc.) continue these because I love the social aspect as well”

“The consistent warm-ups

“Keep up the awesome, welcoming vibe that you have going on here! Your friendly attitudes are contagious!”

“I like the new format for workouts by having everything written out on the board, it took some getting used to but now I like it because I know what to expect”

“I like that classes start on time”

“I like the competitions and challenges that you have set up this year!”

“Keep encouraging people to wipe off the sweat that they leave behind on the equipment. Nobody likes sweaty balls! ;-)”

“You guys have the best website! I love all the work you put into it and the tutorial videos are super helpful! Your website is 1,000 times better than any other crossfit gyms that I have seen”

“Bring back weekly challenges, more hero WODS, help pushing people to RX (guides to get there), how to identify areas we should work on, monthly programs (hatch squat, push ups, abs, dips)”

“One thing I miss is the Saturday/Sunday big WODS of either partners or hero’s. I liked knowing that the weekend was a bit different/special and always looked forward to that as the extra challenge/start to my day. I completely get making it more like a “regular” class, especially if it’s a day that the 3x/wk people use so I imagine they want all the other components that they may miss during the week, but I like the team work and comradery that is built during those saturday mornings at our kells community due to the mental toughness of the previously programmed saturday class partner or hero workouts”

We have been receiving awesome feedback on the class structure, warmups and programming. We have been collaborating with CrossFit Southie for awhile now, and could not be happier with them. This will continue. As above (very well put, by the way), there have been requests around the Saturday partner WODs. I agree, they are awesome!!!! That’s why we did them for so long. We will work them back into the mix, but I do like mixing things up. Routine is great for some things, but we do not want to get complacent or rigid when it comes to parts of the programming and scheduling. CrossFit is about constantly varied, after all! But yes, making the weekends special and extra challenging is something I love too, so we’ll work on this.

Also, we are putting together details for the bi-annual CFK in-house throwdown. We are putting a very fun spin on this one…can’t wait!



What can we change/do differently?

OK…on to the fun/juicy stuff


“Can you add a gymnastics class?”

We are considering this. As we did with Oly class, if there is enough interest we will always consider adding programs. I will be discussing shifting up some of the specialty stuff with the coaches (especially Oly with Mikey), so more to come on this.

Also in the meantime, we will be having at least one gymnastics clinic (possibly two) on a Saturday over the next 6-8 weeks. Axel has been to it and said very positive things, so we will be bringing it to CFK.


“Maybe over time as your business grows you could add a stretching class for muscle groups and how to stretch out for crossfit or a yoga class. I would attend a class like that but I am not sure if others would be interested”

As above, we will certainly consider if there is enough interest. Also, big shout out to Coach Brookie for recently getting certified in Yoga! It is something we have talked about integrating into our curriculum for a long time, so this is something we will take a look at. If you would take such a class, let me (or Brookie) know.

ALSO! We will be having a Saturday shoulder mobility talk/clinic with Dr. Sean Rockett of CrossFit New England. He is an expert in his field and will be dropping some serious knowledge bombs when he is here. Don’t miss it! We are targeting a December Saturday.


“Anyway to emphasize being careful when class is crowded to newbies? Or just be mindful of everyone’s working space? I know people are trying to get through the Wod, and are in their own world but there have been a couple instances with me that someone was a little too close to me and I had to stop what I was doing”

For sure, this is very important. And some of the classes can get very crowded…something that the new space will be awesome for! But yes, we will continue to emphasize this….AND, ask you to remember that we were all new to CrossFit at one time. Patience, welcoming and assistance with new members is not only always appreciated, it is expected.


“I would love to have a morning class that is earlier than 9:30am but later than 6:00am. An 8:00 or 8:30am class would be great!”

We did used to have an 8:30am :-). We decided to make it open gym because of light attendance. BUT, of course are always open to adjusting course for the benefit of the masses. We have more members than we ever have, and it could certainly be time to add again. If I hear from more of you on this we will consider it!


“Please, please, please don’t have turf at the new gym. The current turf smells disgusting and I shudder to think about what is growing in there! I’m sure it’s not from lack of trying to clean it but I think that it’s probably not possible to sanitize it completely”

The turf at the new gym will be a synthetic blend of rubber, polyurethane, scented plastic and Febreze. It will be Funk-Proof, so you’ll have have to worry about face-planting after wall climbs again!! Enjoy!!! (Ok not true…and be nice to the turf, it has been good to us. You’ll miss it when it’s gone).


“This may seem minor, but it seems like lately some coaches are anti-whiteboard, meaning they don’t want you to write down some of the workouts, saying that you don’t need to. But, sadly, some of us don’t have fantastic short-term memories and if I don’t write down the workout, I spend a lot of my time running back to the whiteboard to see what I’m supposed to be doing. I think coaches should leave it up to the individual people whether or not they want to write it down on a whiteboard and not make the people who DO need to write it down feel bad. We are all adults and we should feel free to use whatever method works best for us. One size does not fit all”

Fair enough…and any Whiteboard Shaming is certainly not serious and all in good fun. Coaches will course continue to offer their own spin on whiteboard necessity and the merits/pros/cons of them, but at the end of the day everyone is absolutely welcome to use them. I personally have clusterfu**ed workouts many times before because I didn’t write down what I was doing, so I get it 🙂


“I would love to have more options for CFK clothes”

Glad you asked! We will be posting a new CFK t-shirt, long sleeve tee and lightweight hoodie by next week. We will be following a new ordering process, so everything will be pre-order via a Google doc. Images of the gear will be available, and samples will be at the gym to try on. If you would like the gear, be sure to pre-order, as we will not have extra inventory! We will also have heaver hoodies and sweats to order soon, but it may not be until January. We’ll keep you posted.


“Fans (mounted high for more air circulation)”

We’ll have an additional fan or two at the new space.


“Cubbies (rented, shared, bought, earned?)”

The lobby in the new space will have room for storage, so we will have a solution for space to leave your shoes/gear


“More equipment (barbells, boxes, ropes for climbing)”

Absolutely more ropes at the new gym. Also next year will bring more Airdyne’s, boxes, barbells, dumbells and wall balls. We will implement a quarter upgrade schedule.


“Remind people to clean up at the end of class”

Everyone has been doing a MUCH better job of this…keep it up!


“Would having a weekly or biweekly or monthly “minute” clinic be possible? A small group of people could sign up to work on a particular movement or two for like 25 or 30 minutes with the support of a coach ? It’s a challenge for me to improve upon on a movement during a WOD when trying to keep pace . I realize most members come with a background in athletics but being an older beginner I would really benefit from a group like that”

I really like this idea. Yes, we will implement this in some form.


PHEW!!!!! Ok kids, if you’re still reading here, thanks for sticking with it and getting up to speed on the happenings at the gym! Thank you for your candid feedback…it means more to us than you know, and we take it incredibly seriously…after all, this is your gym, your space and your community. It is our job to facilitate the best experience that we possibly can.


So keep an eye out for all of the above, and if you think of anything else before the next CFK State of the Union, you know where to find me!




P.S. Here is a list of the song requests that we received…we’ll work ‘em into the rotation. If you did not submit a song request, you have officially forfeited your right to complain about the music 😉


Electric Worry-Clutch
Excision & Peggboard Nerds : Bring TheMadness
My Songs Know What You Did in the Dark – Fallout Boy
My Body – Young the Giant
Tootsie Roll
You Shook Me All Night Long – AC/DC
Mother – Danzig
Sweat – Snoop Dog/Guetta
Hair of the Dog – Nazareth
Monster – Kanye

“Mothizzle of Drizzle” & Oly – Thursday 11-2

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In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Swings

Rest 1 minute

In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Lunges



  1. Press


  1. Push Press




600m Run

50 Kettlebell Swings (2,1.5)

100 Double Unders

50 Kettlebell Lunges

600m Run


Level 2- (1.5,1), 50 Double Unders

Level 1- (1, 0.75) 200 Singles

ADV – 200 Double unders


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

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

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

2- 10 second pause f. squats
@ 75% of 1 RM
5 bent over rows on dashes
Followed by 5 sotts press

1 clean+ 1 FS + 1 jerk
65%x 3
75%x 3
80%x 3