Member Spotlight = Kristen Emde

Member Spotlight!
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!!!

Warm Up
1. 10/8 Calorie Bike
2. 12/10 Calorie Ski
3. 12 KB Swings + 8 Lunges
4. 50’ Waiters Walk each side

Turkish Get-up
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)

Extra Work
Odd Only-
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


  • Ryan Gould

    04/10/2018 @ 1:49 am

    TGU: 26#

    WOD: 5 misses @ 12/50/1.5/12

    Never again.

  • Trevor

    04/10/2018 @ 12:20 am

    0 misses

    10 bike cal/12 ski cal/1.5pd

    Finished with 2 (terrifying) rounds of heavy rope x 25 because Mooch said I was being cocky on the dubs.

  • Brian Campbell

    04/09/2018 @ 9:34 pm

    Extra: Done w/160 & 7 ub mups
    Wod: Done Rx except no lunges after kb swings

  • Sean Flannery

    04/09/2018 @ 3:45 pm

    TGU: 1.5 pood
    WOD: done Rx
    Extra: 145#

  • Kurt

    04/09/2018 @ 3:38 pm

    TGU: 53#
    WOD: 53# KB, 12 cal ski erg (missed first round of ski erg)

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