CFK! Join us today as we work out in support of Steve Meaney in the fight against pediatric cancer. Steve is running in the Falmouth Road Race on 8/19 with Team Wicked Good Cause, with proceeds going to directly to pediatric cancer research.

Please consider donating at the gym, or feel free to do so by following this link:

https://www.firstgiving.com/fundraiser/steven-meaney/Falmouth-Road-Race-2018

Donations will be accepted all day, all classes. Thank you everyone!!!

 

Warm-up

2 Rounds

  • 10 step ups per side with kettlebell on opposite shoulder (foot stays on box)
  • 10 Side hip raises per side with feet on box
  • 10 Single arm extended prone kettlebell row per side on the box
  • 10 Reverse woodchoppers per side seated on the box

 

Strength (15 Minutes)

Push-press

2-2-2-2-2

 

WOD (15 minutes)

30 Shoulder to Overhead (115,75)

30 Toes to Bar

30 Box Jumps (30,24)

50/40 Cal Row

 

Level 2 – (95,55)

Level 1 – (75,35), 24,20

ADV – Use 2 (53/35) KBs for STOH

 

Coaches Note: This should be a relatively fast chipper. Pick a weight that you can do at least 10 unbroken for the shoulder to overhead.

 

 

Extra Work

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups
1 rope ascent, 15-ft. rope

 

Olympic Lifting Class **4:00PM 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

Clean
3 position pause cleans
Work up to a challenging weight
3 squat clean +1 jerk
65%x2
75%x2
80% x2
75%x2
65%x2

FS
6-6-6-6-6
Snatch
5 sets
3 position snatch focus on contact

In between sets superset 5 weighted back extensions
5 rows
3 snatch balance
stretch

 

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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!