Hey everyone!

Hope y’all had a great Holiday and are back at it in all phases…

Lots going on at the gym right now so let’s get right at it:

1) THE MOVE

We are tee’d up for our move on Saturday, January 27th, and taking Sunday January 28th for additional setup and moving. The gym will be closed that weekend. To all who have offered to help with the move….THANK YOU! We are getting a headcount for the 27th via the whiteboard at the gym, so let us know if you’ll be available that day. Certainly the more hands the better, so thanks in advance for anyone able to jump in!

The new gym will be open and ready to go on Monday the 29th. Contractors are in there this week and next putting the final touches on….we can’t wait to get in there!

2) THE CHALLENGE

Since many of us ate our weight in cheese and/or chocolate-covered things on Christmas & New Years, it’s time for a challenge to get back to baseline. On Monday, January 15th, we will begin a 6 week challenge to kick off the New Year right….

Here are the details:

-Teams will be CFK Men vs. CFK Women

-Scoring will be based off of Nutrition performance and weekly workouts.

-Registration is $20, and each person who registers will receive a spreadsheet. Teams will be able to share spreadsheet with each other to check in on each other.

-There will be one workout announced each week, with standards and modifications. Each person has 1 week to complete the workout. (Open Gym, before or after scheduled classes). All scores are on the ‘honor system’  and are due Friday of each week. (5 days to complete). Coaches will tally the workouts based on scores from spreadsheets.

-Each person is required to keep a DAILY nutrition journal.

Nutrition piece is based off of points.

  1. One point for drinking 1/2 body weight in oz (or more) each day.
  2. One point for eating: veggie/clean carb/protein for 3 meals a day. List of acceptable foods listed below.
  3. One point deducted for drinking booze (each day).
  4. Total points for the week are due each Sunday to spreadsheet.

Register in office by Wednesday January 10th.

Good luck!!

Acceptable foods:

Vegetables:

-Broccoli

-Cauliflower

-Spinach/Kale/Romaine (Leafy Greens)

-Zucchini

-Squash

-Eggplant

-Tomatoes

-Cucumber

-Carrot

-Peas

-Brussel Sprouts

-Celery
-Mushrooms

-Onion

-Peppers

-Radish

Healthy Carbs:

-Fruits

-Oatmeal

-Whole Wheat Bread/Wraps

-Brown/White Rice

-Sweet Potato

-Quinoa

-Potato

Proteins:

-chicken

-93/7 ground turkey

-93/7 ground beef

-salmon

-tuna

-tilapia

-shrimp

-scallops

-ground chicken

*avoid marinade

Questions? Including what the heck tilapia is?? Email erin@crossfitkells.com or garnerc1226@gmail.com.

3) THE CLUBS

Wow what a performance last month for our latest club members!!!

A HUUGE congratulations to Kristen Hoban, Petey Fitz and Lynn Williamson for achieving KB Club!! You guys have been so determined and dialed-in, and it has been awesome watching you go for the KB. Congratulations on this achievement…we love it!

I want to take a moment to ALSO recognize the first two members (ever!) of the CFK Founder’s Club!!! As a reminder, all CFK KB Club members are eligible for Founder’s Club, qualifying for the honor with 20+ classes per month for 12 consecutive months. Founder’s club members receive two months free membership at CFK, and will also be immortalized on the walls of the new building.

Ros & Greg…phenomenal work. Thank you both for being exceptional members of The Kells, and for the example you set for our community!

For those of you on the list, keep it rolling! And if you’re thinking about gunning for KB Club, now is a great time to start. Let’s GOOOOOOOOO!!!!!

-Mike

12 Months

Pedro “Saracha” Fitzgerald

Lynn

Kristen Hoban

Ros (Founder’s Club)

Greg (Founder’s Club)

11 Months

Laura Mac (Founder’s Club)

10 Months

Carmen

Jenny Jax

Jen Maser (Founder’s Club)

9 Months

Julian

Steph Mac

Laura F

Shorty Spice (Founder’s Club)

7 Months

Matt O’Keefe

Tailspin (Founder’s Club)

5 Months

  1. Hecker

Paula Z.

4 Months

Lauren

2 Months

Matt Leahy

Mike Barrell

1 Month

The Power Plant (Founder’s Club)

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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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