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“Selfie Game” – Wednesday – 5-17

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Strength

Every Minute on the Minute for 10 Minutes

Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD

100 Double Unders

20 Hang Power Cleans (135,95)

50 Double Unders

15 Shoulder to Overhead

25 Front Squats

15 Shoulder to Overhead

50 Double Unders

20 Hang Power Cleans

100 Double Unders

Level 2- (115, 80) Half Double Unders

Level 1- (95, 55) singles 15-10-20-10-15 Reps

CrossFit Kells Announcement

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CFK,

Erin, Peter and I would like to make an announcement regarding the state of the gym and the community…one that will impact Kells in a very positive way.

We are moving!

We are purchasing a building at 14 Chestnut St in Duxbury, which is about 4 minutes and 30 seconds from CFK right now…but who’s counting 😉

This is big news for us, and potentially for many of you, since the Kells has become a second home for many of you (which was always part of our vision – we love this). And since change can mean something different to everyone, here are some highlights on the situation.

Where – The building is presently owned by Gymnastics with Flair, a family-owned gymnastics training facility that has operated in this space for 30 years. It is located in Halls Corner in Duxbury. The immediate area houses a Dunkin Donuts, a gas station, a couple of convenience stores, a bar & grille, a pizza place, and ice cream shop and a couple of liquor stores…in other words, the essentials.

The building is far more conducive to “what we do” than our current location. It is a standalone metal building with high ceilings (rope climbs!), more open space (room to breathe for bigger classes) and outdoor space for fitnesssssss (tire flips, sled pushing). It has two bathrooms, one with a shower (boom!). A spacious front desk area with a proper sitting area to place bags and coats (benches, coat racks, etc). A viewing area to the gym separated by a door and a window…this will be where the kiddos will set-up shop. And more office space for the coaches.

When – We close on July 1st, but our move-in date is very much up in the air. We are still in our lease for the current space, and will be figuring out moving logistics in the coming months. It could be end of summer, later in the fall, or even the beginning of next year…so it truly is TBD.

Why – For many reasons. First and foremost, it makes sense for all of you. This building will provide a better product for you to benefit from, and will make for a better overall CFK experience for you. We will be able to do more with the space, offer more to our members, and enhance what it means to be a part of the CFK community.

It also makes more sense for CFK as a business. And a healthier business means a better, stronger product for our members.

The downside?? CHANGE! Some people love it. Some absolutely despise it. We get this…and believe me, we will be doing everything in our power to make the transition as smooth as possible for everyone. We absolutely love our current space, and will miss it! It has been all we’ve known, and the location itself is a huge part of it. But we feel that this move make so much sense on so many fronts, and we had to capitalize on the opportunity in front of us. We hope that the additional 4 minutes off of the highway (for some of you) will be well worth it…

SO…..obviously more to come on this, but we wanted to get this out there, as of course the news was starting to trickle anyway. I am 100% available for questions, as are Erin, Peter and the coaching staff. Please ask away, engage, inquire and provide feedback…this is your community and we want to hear from you!

Thank you all…we’re truly excited about this next chapter for CFK…

-Mike

*****CLARIFICATION*****

Kids!

Two quick points of clarification.

1) We are NOT closing temporarily. We are “closing” on the property that we are buying on July 1st…as in closing the transaction. Since we are purchasing the building, we will close with the sellers and our respective attorneys on July 1st, and the building will be ours.

“Closing” on the property, not closing our doors.

As far as when we actually move in, that will depend on our current lease. We will remain here in Kingston, fully operational, until we figure that out.

We don’t even like to close on Christmas! Never mind for an extended period of time. The only time we’ll be “closed” throughout this entire process will be the weekend that we move, so it will be no more than a day or two.

So no down time. No “closing” of Kells 🙂

2) Unfortunately we are NOT offering daycare as of right now. Obviously we allow members to bring their little ones when necessary right now (of course we get it, since between Erin, Peter and I we have 36 children), and that will continue in the new space. We will observe the same policy. All we were saying was that instead of congregating in the lobby as they do now, there will be a room more conducive for them to remain/watch you while you are working out.

Down the road we will certainly consider something more official since the space will afford that…just nothing official right now. Same policy.

SO…..my apologies for any confusion! This is certainly a process, and I/we will try to be as clear and transparent as possible throughout…

-Mike

“Toby” & OLY – Monday 5-15

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EMOM14
Odd- 3 Deadlifts @80% of Max
Even- 3 Seated Box Jumps

*Sit to a 12 inch box, add weight to jumps if able

WOD
3 Rounds
15 Power Snatches (95,65)
15 Box Jumps
15 Toes to Bar

Level 2 (75,55)
Level 1 (55,35)

OLY Class **4:00PM 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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 1
70%x 1
80%x 1
85%x 2

Strength
3-3-3-3–3 clean pulls at 110% of 1 RM
5 bent over rows on dashes
Followed by 10 weighted hip thrusts

CFK Summer Party, Challenge and Competition

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CFK!

A few things to hit as we gear-up for this weekend…

1) The Third Annual CFK Tops-Ops BBQ Jumpy-House Live Music Swimfest Extravaganza sponsored by The V-Lounge, KillCliff, Tito’s, BearGrips, Michelob Ultra, Redline Gear and the Duxbury Elks – Here we go!!! On July 8th, Peter and Ashley will once again graciously host the CFK Summer bash at Casa-de-VanHaur. Bring the kids, some Moscow Mules, optional speedo and good vibes as we spend a quiet evening in Duxbury’s own Fraternity Row. Will Bill once again rule the beer pong table? Will Brendan play another acoustic set? Will Coach Jimmy reenact any Silence of the Lambs scenes? We can’t wait. Special THANK YOU and shout-out to Ashley, who will be about a month away from the arrival of Baby VanHaur during this throwdown, making it all look easy as usual….thank you Ash!

2) CFK Summerprep Challenge Week 5 winners….Axel’s Animals! In a see-saw battle with the McSavages, the Animals take another week. Awesome job guys! Add some Rig Grips to your ever-increasing bags of swag. For week 6, we are rolling right into this Saturday’s competition, so there will be no week 6 winner. Instead, we will have the final overall challenge winner. NOTE that the comp will be weighted toward 35% of the overall score for the challenge, so it ain’t over yet! Bring your A games and take a shot at the title!

3) Saturday’s comp – Please arrive at 8:00am. Some folks will of course be unable to make it, and some will have to leave early…no worries, do what you can! We will take all of that into account as much as possible. And of course, bring some food to fuel yourself and some adult beverages for afterward….we all have worked hard during this challenge, and a few post-comp celebratory cocktails will be in order!

Here are Saturday’s WOD’s

WOD 1
For Time-one athlete works at a time

5 burpees over bar
10kb swings (53/35)(35/25)
5 burpees over bar
10 goblet squats
5 burpees over bar
10 lunges
5 burpees over bar
Sprint back and tag next teammate to go
Team score will be final time, averaged out for number of teammates participating in the WOD

WOD 2
21-15-9
Wall balls (20/14)(14/10)
Box jumps (24/20)(Steps)
Every team member does 21-15-9 and the score is time last person finishes

WOD 3
600m Team Indian run

Then
50 dubs/100singles*
40 jumping squats
30 sit-ups
20 push ups
10 burpees

600m Team Indian run

All teammates must finish dubs before starting jumping squats and so on
We can’t wait to celebrate the end of this challenge with all of you!! This will be a FUN event, so definitely keep that in mind!! No “comp-stress” necessary. Fun comp “attire” will be encouraged…

All for now kids….see you on Saturday!!

-Mike

“Smuggles” & OLY – Thursday 5-11

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Strength
Front Squat
5-4-3-2-1-1-1
(75-80-85-90-95-100-102%)

WOD (15 minute hard cap)
10 Rounds
5 Clean and Jerks (135/95)
10 Wallballs

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

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
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans

“Victory Dance” & OLY – Monday 5-8

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And so we enter Week 6 of the CFK Summer Prep Challenge! Unreal job by this entire crew…it’s been a blast seeing you all so dialed-in.

We begin the week with a retest of the original benchmark. You will receive a point for re-taking the WOD. If you beat your previous score, you will receive 2 additional points!

This will be a SHORT WEEK. Meaning, the challenge ends with the competition on Saturday…no journal necessary for Sunday and no points will be available after the competition of the comp.

Saturday’s WODs and scoring will be announced this week! Let’s do this…

 

WOD

12 min AMRAP

3 Burpees

3 Box Jumps (24/20)

3 S2O (95/65)

6…

6…

6…

9…

9…

9…

Etc…

Level 2 (75/45)

Level 1 (65/35)

Ca$hout

10 Min EMOM

Even – 10 Knees-to-Elbow

Odd – 20  Jack-knives

 

OLY Class **4:00PM 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
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans