Apr 9th, 2018
Please join us in congratulating our newest Member Spotlight Kristen Emde! Kristen has such a great presence here at CFS. From day one she has been extremely coachable and hard working.
Kristen is always supportive of other members in the community and frequents our gym events including competing in The Southie Showdown, and you can usually catch her at our organized outings!
Her name is constantly on our Spotlight board because she works so hard. Kristen really displays what dedication and patience can do for an athlete and person. We’re lucky to have her here at CFS! We had a few questions for our Spotlight, be sure to read on to learn more about her!
Name: Kristen Emde
Profession: Executive Assistant at Mass General
Member Since: September 2016
Favorite movement or WOD: My favorite WODs are Nancy, Isabel, and Murph.
Class You Frequent: 4:30/5:30 pm with the occasional 5:30 am
Biggest Accomplishment: I competed in the RX division in the 2017 Showdown and my two biggest weaknesses were handstand push-ups and chest to bar pull-ups. Those were the two movements I was dreading for the 2018 Open. I did better in those two open WODs than I expected!! I surprised myself each week in the Open and can see how far I’ve come at Southie!!
Fitness Goal: I would love to get a muscle up. Hopefully by the 2019 open!!!
My Favorite Part of Crossfit: My favorite part would have to be the community. Crossfit Southie is the biggest box I’ve belonged to but even after my first WOD I felt a part of the community. There is always someone willing to help as well as someone to cheer you on!!! The many outings are always a great time too!!!
1. 10/8 Calorie Bike
2. 12/10 Calorie Ski
3. 12 KB Swings + 8 Lunges
4. 50’ Waiters Walk each side
5 Each side with challenging weight
0-6- 12/10 Calorie Bike
7-12- 50 Double Unders
13-18- 12 Kettlebell Swings, 8 Goblet Lunges (2,1.5)
19-24- 15/12 Cal Ski
Level 2-10/8 bike, 25 DU, 12/10 Ski, (1.5,1)
Level 1- 8/6 Bike, 75 Singles, 10/8 Ski, (1,0.75)
1. 3-Position Snatch @80-85%
2. 7/5 Muscle-ups
Scale Muscle-ups as needed
Monday Endurance – 6:30AM (Green) or 4:45PM (Orange)
40s work:20s Rest x10
Row for Calories
Rest 2 Minutes
Bike for Calories
Rest 2 Minutes
Run for Distance or Double Unders