Member Spotlight – Krissy Burke!!!

Krissy crushing waves in Costa Rica

Member Spotlight- Krissy Burke!
We are so excited to announce Krissy Burke as our December member spotlight!! Krissy has been a staple member of the CrossFit Southie 5pm squad ever since she joined a few years back. No matter what the workout is, Krissy is there giving it her absolute all with the most positive attitude (even if there are damn dubs in the WOD:) ). Krissy was also one of the members we could consistently count on throughout quarantine to show up on The CFS Zoom screen during virtual WODs to put a smile on everyone’s face. If everyone were more like Krissy, the world would be a better place:) We are so grateful to have Krissy as a member of the CFS community – she sets the perfect example of a dedicated member and a genuine pal! Get to know Krissy a little better in our interview below!!


Director of Molecular Pathology at Moderna

When did you start at Crossfit Southie?
September 2018

What is your Favorite movement and WOD?
I prefer the longer endurance WODs that contain running or rowing with bodyweight work and box jumps.  I have a love/hate relationship with thrusters and wall-balls but like the challenge.

Which Class do you Frequent?
5pm class M,T,W and 8am on sat.  I am a creature of habit.  Shout-out to the 5pm crew -Erin and Julia- who always keep me motivated!

What has been your biggest accomplishment so far?
Probably lifting my own body weight in the deadlift and surpassing (by just a few lbs!)  I came into CrossFit with never having done strength training with barbells and the deadlift was so intimidating to me in the beginning.

Krissy Heli-Skiing with her Fam!

What are your Fitness Goals?
I wanted to build on my core strength.  My main goal right now is to be able to do kipping pull-ups and to finally nail those dam DUBs!

What is your Favorite Part of Crossfit?
Without a doubt my favorite part of CrossFit is being part of a fantastic community.  The positive vibes and supportive attitude of the coaches and other members has really helped me cope with the madness of this year.

How did you get involved in CrossFit and what was your first WOD/experience?
I originally joined CrossFit as a way to cross train.  I was repeatedly getting injuries from running and realized I needed to add some strength training to my workouts.  Fortunately I was able to sign up for a fundamentals program and received a proper introduction to Crossfit.  It made a huge difference preparing me for what I was about to get into!  I remember attempting a wall-ball for the first time and could barely get a 10# ball up more than two times in a row.  Thanks to the awesome support from all the coaches I feel like I’ve made real progress!

What are your hobbies outside of CrossFit?
I am a very proud auntie and my niece and 3 nephews are my world.  I love to spend time with them whenever I can.  I also love to travel and by far Australia is my favorite country.  Besides CrossFit I still love running and my other favorite sports are snowboarding and surfing.

What’s a “Fun Fact” about you?
I was born and raised in Southie- in fact my grandfather used to own a pharmacy (Burke Pharmacy) on D St. not that far from the gym!  I have a large contingency of family that live locally. I usually can’t walk down the street without bumping into my cousins (19)- but we have a lot of fun hanging out together.

What did you do for exercise while CFS was closed during quarantine?
I commissioned my dad to build me a box for box jumps, managed to grab a few small kettlebells and had a bike on a trainer.  The Crossfit zoom WODs were super helpful for keeping me motivated.  The remainder of the time I just started talking to myself.  A lot.

Dynamic Warm Up In Box

2 Rounds
:30 on/:10 Rest
-Lateral High Knees
-Bearcrawl forward and back
-Butt Kickers
-Cossax Squat
-Mt. Climbers
Hollow To Arch Rolls

3 Rounds
10 Banded Face Pulls
10 Banded Lateral Rotation


3 Reps

Clean and Jerk 135|95
Pull-ups x 2

Rx+ – 7-5-3 Bar Muscle Ups
Level 2- 115|75
Level 1- 75|55
ADV – 155|105, Bar Muscle Ups X 1**

**Please only choose this version if you are able to complete 10+ Bar Muscle Ups Unbroken

Clean and Jerk 135|95
Gorilla Rows* 1.5|1

*reps each side, alternating

Level 2- 115|75
Level 1- 75|55
ADV – 155|105

Extra Work 
10 Rounds
15/12 Calorie Bike
10/8 Cal Ski

**Advanced 20/15 Bike