Happy Christmas Eve!!! Remember…morning classes only today: 5:00AM, 6:00AM, 8:30AM, 9:30AM. Challenger check-in/weigh-in will be open from 9:00AM to 12:00PM

Tuesday: CLOSED

Wednesday: Normal schedule, 90 & 28 Day Challenger registration from 9:30AM-11:30AM, and 4:00PM-5:00PM

To all of my calibration peepsstart getting your mindset dialed-in, as we will begin on 12/26. You are committing to yourself and the process.

Calibration works incredibly well…and it IS work. You will be leaner, lighter, and you will perform better in the gym. And you will work for it. Enjoy the holiday, and prepare for the idea that you will be doing very impactful work FOR yourself starting next week. Let’s GOOOOOO!!!!

To all of my supplement peeps…below is a refresher on how we are enhancing the work that we’re doing and the way that we’re eating (again, supplements exist only to get us to another level, NOT to replace bad eating habits or the work itself). Be aware of how you’re feeling and performing in the coming weeks, and let me know how things are going.

Proud of all of you for turning this whole things up a notch…looking forward to crushing 2019!!


Last Minute Cleanse…super potent and effective, best for the beginning and end of a particular process (say a challenge, or a hatch squat program, or even after returning from vacation). THIS IS A VERY STRONG PRODUCT, and it will work really really well. It’s roto rooter for your system.


Test Storm – This is a natural testosterone enhancer, helping to initiate the feedback loops in the body and increase the speed of those loops for increased testosterone production. Better, stronger push at the gym. We want to make more, and then get more out of what we made. We also want to keep estrogen in check/regulated. There is a lot IN this, hence the larger tablets vs. capsules.


EFA – Essential Fatty Acid…really cool blend yet if you’re taking a fish oil (and you should be), that’s fine too. This is fat loss insurance…when we lose weight, our natural hormones can take a dip (which is why we can get lethargic as diets go on). This contains the proper levels of EPA and DHA which have been repeatedly shown to help decrease changes in hormone levels. Helps with the “hangry”. We are regulating blood sugar levels here, which helps control insulin, and we are controlling inflammation (utilizing GLA).

Pre Workout – take this instead of caffeine to give you energy before working out. This will help with performance and just “getting more” out of your workout. This is NOT a caffeine bomb. Physiologically, this will increase bloodflow to muscles, working synergistically with Intra. Remember, Intra is the nutrients, and Pre is the truck that delivers them. Increased focus, feels like a smart drug/nootropic. L-Citrulline, Beta Alanine & Creatine Nitrate all contribute to this.

Intra – This is the souped-up branch chain…a very broken down form of protein. The final form of any broken down protein that is absorbed by your body is an amino acid. So this is a combination of branch chain amino acids and essential amino acids. This jump-starts the recovery process….really helps with soreness. One scoop during your workout. We want to turn on the “muscle machinery” – so the hypertrophy process of building more muscle can start. Then deliver the right nutrients for muscle growth, and use glycerol for cell volumization.

Burn AM – increases body’s natural ability to create heat (thermogenesis). It mobilizes fat (gets it in the bloodstream) and utilizes/burns it (let’s us use the fat that’s in the bloodstream). Take one in the AM.


Burn PM – this will be your appetite suppressant, really helping with late day cravings. Helps with the “hangry”.

Sleep multiplier – we actually build muscle and burn fat while we sleep, and want to facilitate an environment conducive to both. Yes, abs are made in the kitchen…but they’re also made in bed. You have to sleep. This will increase time to sleep NATURALLY, the quality of your sleep, and the benefits of that sleep. Encourages natural growth hormone production

This blend counteracts the effects of stimulants…tells your brain it’s night time. Unlike other sleep aids this does NOT sedate you. Anti-inflammatory herbs to improve sleep density. Thyroid-hormone support to ensure that your metabolic rate does not decline. Evens out blood glucose levels. Decreases cortisol.


Bulletproof Vitality – this is your multi. The reason I like a multi is because I am a habitual eater…I eat the same thing all the time, and therefore am exposed to fewer foods. Particularly micronutrient-dense foods that I need. This scratches that itch.


Partner WOD!!!! 


5 Rounds

12 Lateral Burpees

25 Clean and Jerks (115,75)

12 Lateral Burpees

25 Front Squats

12 Lateral Burpees

25 Cal Row


*partners partition reps however you want

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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?


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

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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!