“A Tradition Unlike Any Other…The VanPorter”

-Jim Nantz

Oh kids!!  Ohhhhhhh kids. You know what time it is.

It’s time for The VanPorter……..Happy Birthday, Pedro!!! And Happy <gasp> FORTIETH to Erin!! Ahhhhhhhhhh!!!!!!!!!

Have a great day you two.

AND – Day 1 of Gymnastics class is today! 6:00PM with Coach Andrew…be there.

Warm-up

2 rounds of

10 Burpee Lateral Jumps

10 Plank Up & Over Barbell

50 Hollow Rocks

 

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD – The VanPorter

5 rounds

5 dead lifts 155/105lbs

9 power clean 155/105lbs

19 push ups

78 DUs

 

Extra Work

30-20-10

GHD Sit-ups w/ Medball (14/10)

Row Cal

3-2-1 Peg Board Climb

 

Gymnastics Class **6:00PM 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!