CFK –  Remember to set your reminders for both of the Pre-Black Friday offers between 6:00AM and 12:00PM THIS Friday!

And if you haven’t registered for the CFK Virtual Cookbook yet, hit this link:

https://docs.google.com/spreadsheets/d/14ev2PpTBeoERHc5xJjltUx0VIubi1BjsH6K54ms3kY4/edit#gid=0

Bring a Friend Day!!

Warm-up

 

 

Partner up – 2 Rounds

One minute of work

Partner 1: Russian KB Swings

Partner 2: Burpees

*Switch*

Rest 30 Seconds

One minute of work

Partner 1: Jumping Lunges

Partner 2: Hollow Rocks

*Switch*

 

Mobility

Hamstring & Quad Stretching

 

 

Partner WOD!!

AMRAP 24*

30 KB Swings (53/35)

40 Goblet Squats

30 Sit ups

40 Goblet Lunges

 

*Every 3 minutes, both partners complete 8 burpees

 

Partition the reps however you want, complete burpees as a team

Level 2 (35/25)

Level 1 (25/18)

ADV (70/53); GHD

 

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

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
3 snatch off blocks mid hang
65%
70%
75%
80%
75%
70%

Strength
7×3 OHS w/ 3 sec pause at bottom 75%
5 -5 sec weighted back extentions
5 rows
Clean
1 clean+1 jerk off blocks
65%
75%
80%
85%

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!