**REMEMBER** – New class schedules start this week. Noon classes will be held on Tuesdays and Thursdays from now on, and Open Gym will be at 4:00PM Monday through Friday.

Also, please be sure that you are receiving announcement emails from us! We use these emails for gym announcements, calendar events, etc. If you are not receiving these emails for any reason, please let us know (let Mike, Erin or any of your coaches know) and we will troubleshoot the problem.

 

Warm-up

EMOM4

  1. 15/12 Cal Row
  2. 12 Burpees
  3. 12 Bo
  4. 15 Sit Ups

 

Then partner up!

P1 – 5 x 3 Way Lunge (Forward, Lateral, Transverse) on one leg

P2 – Ring Supports

*Scale with bands or high plank

Switch, then switch legs

 

Mobility

3 Rounds

:45s Thoracic Rolling

:45s Bandy Pull-aparts

*Work in with a partner

 

 

WOD

EMOM24

  1. 15/12 Calorie Row
  2. 12 Burpees
  3. 12 Box Jumps
  4. 15 Sit-ups

 

Level 2 – 12/10, 10/8 Calories

Level 1 – 10/8, 8/6 Calories

ADV – 15 Burpees; 12 GHDs

 

Coaches Note– Push yourself to see what you can do and scale back reps/calories as necessary.

Where Do You Want Us To Send Our

Current Membership Information?

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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!