CFK!!!!

Today is the day we get to experience the new CrossFit Kells. THANK YOU doesn’t quite capture the gratitude that we have for all of you, and for the help we received over the weekend.

We are ready to rolllllll.

I’ll be getting an email out about the new space, some ideas and thoughts. Like anything new, this will be a transition with different  surroundings. We’ll do our best to make it a smooth one, and please let us know how we can make it better for you…

See you at the gym.

-Mike

 

Warm Up

7 min AMRAP

50’ Broad Jump

15 Squat Jumps

50’ Duck Walk

15 V-Ups

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

Back Squat

3-3-3-3-3

 

WOD (15 min Hard Cap)

20 Toes to Bar

15 Hang Squat Cleans (115,75)

30 Shoulder to Overhead (115,75)

15 Hang Squat Cleans (115,75)

20 Toes to Bar

 

Level 2- (95,55)

Level 1- (70,35)

ADV- (135,95)

 

*Coaches Note: This should be a quick WOD – scale appropriately so you complete in under 10 minutes.

 

Extra Work

1.18.Zero

21-15-9

SA DB Snatches (50,35)

Burpee Over the DB

  1. Every 3 Minutes for 12 minutes- Max UB Ring Muscle-ups

 

Olympic Lifting Class **4:00PM Only**

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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!