ScheduleUpdate

Tuesday July 3rdWe will have a reduced schedule today. There will be a 5AM, 6AM, 8:30AM and 9:30AM class. The remainder of the day the gym will be closed.

WednesdayJuly 4thPartner WOD at 8:30AM Only – Happy 4th of July!!

ThursdayJuly 5thNormal Schedule.

Warm-up

Partner Up!

2 Rounds

P1- 250m Row

P2- Couch Stretch

*Switch sides each round.

 

 

Strength

EMOM16

ODD- 3 Box Squats

EVEN- 10 Heavy Russian Swings (Pick a KB that is a size up from what you usually do). Work on loading the hips and using an explosive dip drive

 

ADV- KB Snatch (2,1.5); 3-5 Reps each hand

 

WOD (20 Min)

750m Row

40 Wallballs

500m Row

30 Wallballs

250m Row

20 Wallballs

 

Level 2 (95,65)

Level 1 (75,45)

 

Extra Work

With a partner..

 

At the 0 min mark:

400m sled push (4/3 plates)

 

At the 10 min mark:

400m sled push (3/2)

 

At the 20 min min mark:

400m sled push (2/1)

 

ADV– add a plate

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NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!