Announcement!!

The 8:30AM classes are a GOOOOO starting on Monday!! We will run them Monday, Wednesday and Friday throughout the summer, and see where to take it in the fall based on attendance.

Good luck to our friends up at CF Southie as they throw down in house today! We’ll take on two of them…

Teams of 3 for both WODs

WOD 1 – Synchro City
Run 400m as a Team

50 Synchronized Burpees

Run 300m as a Team

50 Synchronized Wallballs

Run 200m as a Team

50 Synchronized Box Jumps

Everyone runs together – two people work at a time for the movements. Synchronized movements are done together.

L1/Challenger – scale reps as appropriate, step-up’s

 

10 Minute Rest

 

WOD 2 – Stadium Smackdown
3 Rounds

Stadium Style

20 Pull Ups

30 Kettlebell Swings (1.5/1.0)

60 Double Unders or 120 Single Unders

L1/Challenger – Ring Rows, Russian Swing, Singles or Mountain Climbers

ADV: C2B, 2/1.5, 100 Dubs

 

Prehab with Coach Eric **7:30AM**

UQ:

  • Warmup:
    • Hitchhikers
    • Scorpions
    • huggers
    • Bear crawl fwd/bkwd/lateral
    • Crab walk fwd/bkwd/lateral
  • Play:
    • Wall ball burpee tennis (https://journal.crossfit.com/article/warm-and-happy-2)
  • Mobility:
    • scorpions
    • Bench OH opener with dowel
    • Banded cross body stretch
    • Banded OH lat opener
  • Stability:
    • Bear ring rotations
    • Banded DB sotts press
    • Bird dog row

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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.
 

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

We are excited to meet you!