Coaches Corner w/ Sarah Radford & KBK in the house!

Hey Everyone! We’re pleased to introduce our newest Coach – Sarah Radford. Sarah will be helping out on Tuesday mornings in Southie Orange and is excited to get to work…More from Sarah including our Coaches Corner

As a current communications student in my fourth year at Northeastern University (one more semester left WOOO), I have come to realize that the typical 9-5 office job is definitely not for me. I started Crossfit about a year and a half ago while interning at Reebok in product marketing. I walked into that first class thinking I was just trying to advance my corporate career by networking and meeting other employees but walked out addicted – to the lifestyle, the community, and that lying-on-your-back-thinking-you’re-about-to-die feeling you get post-WOD. That hour every morning became the best part of my day. It became an outlet for my stress, a place for me to improve with no judgment from others, and a space for me to achieve athletic accomplishments I never thought possible. I came to realize that I wanted to become more involved in this community by coaching and becoming that person that helps change someone’s life – I want to help make that hour CrossFit class the best part of their day as well. I want to help people realize that they are capable of so much more than they think – whether it’s doing their first official WOD, getting their first strict pull up, or PRing a lift.

Experience/years as a Crossfitter?
I’ve been doing CrossFit for about a year and a half, and got my CF L1 over the summer

Athletic Background
I trained seriously in dance for about 10 years

Classes you currently coach?
I will be coaching the 6 & 7am classes on Tuesdays 🙂

Favorite WOD and Movement?
Favorite WOD – Filthy Fifty, or really any chipper
Favorite movements – Anything with burpees or rope climbs

Least Favorite WOD and Movement
Least favorite movement – Running or Wallballs
Least favorite WOD – Helen

Any advice for Newbies and/or Veterans?
Newbies: Try not to compare yourself to others and never, ever feel bad about scaling! Everybody starts somewhere; you’re not expected to come into this sport a perfect athlete. That’s the fun of CrossFit! You ALWAYS have something to work on. Even the best athletes have weaknesses, and it’s easy to focus on these and our flaws. But focus on what you can do and celebrate your wins!

Fun fact most people don’t know about you
I thought I wanted to be a producer and tried working on a tv set but couldn’t hang with the crew working from 10am to 4am. Ya girl likes to sleep.

What do you enjoy most about the CrossFit community?
Fitness with friends is always so fun – and whenever you walk into a CrossFit box, you’re around friends. Yes, it’s cheesy as hell, but it’s true. Your community and coaches know you as an athlete – they know when to push you and when to hold back. And I am personally really competitive so working out side by side with others pushing themselves gives me that competitive edge to push me to the intensity that I should always be striving for.

Kettlebell Kitchen will be on site for EVERY class today = Tuesday March 12th! They’ll be bringing breakfast samples for the morning classes and lunch/dinner samples for the afternoon/evening classes. Please stop by for discounts, snacks, questions and giveaways!

Warm Up
2 Rounds
In 3 Minutes:
30/25 Calorie Row
AMRAP Burpees Over the Rower
Rest 1 minute

*Make note of how many burpees you are able to finish during this time. If you get less than 7, consider scaling the row and/or burpees during the workout.

3 Rounds
10 Paloff Press
10 Banded Core Rotation Each Direction

WOD (6 Round / 24 Min Cap)
In 4 Minutes Complete
30/25 Calorie Row
10 Burpees Over the Rower
Then AMRAP Pull-ups

Once the 4 minutes is up return back to the rower start the sequence over again.

Continue until you complete 50 pull-ups

Level 2- 7 Burpees, 40 Pull-ups
Level 1- 20,15, 7 Burpees step-overs, 30 Pull-ups
ADV – 30 pull-ups, 20 C2B, 10 Bar Muscle Ups.

Coaches Note – This WOD should take anywhere between 8-24 mins. Scale accordingly in order to do so.

Bench Press (185,115)*
1 rope Climb after each set

ADV – legless

*Scale bench as necessary, you should be able to get the first 10 in no more than 2 sets.


  • Trevor

    03/12/2019 @ 11:54 pm

    Pre Class
    Standing SA DB Press
    5×5 @50

    WOD: 3 ADV

  • Sean Flannery

    03/12/2019 @ 2:39 pm

    WOD: Ripped the paws off myself at 7:57 Adv with 2 bar mups to go. Aborted.
    Extra: Done Rx w/3 pull 2 stands

  • Trevor

    03/12/2019 @ 1:57 pm

    Wrong day Ryan. 😀

  • Crowley

    03/12/2019 @ 12:47 pm

    wod: 2 rounds rx

  • Ryan Gould

    03/12/2019 @ 2:35 am

    DL: 225

    WOD: 4 + 10 (120# SB over shoulder)

    CASHOUT: 5:33 w/ bec

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