Open Gym this Saturday!

We have finished building, buying, and cleaning our way to a real live CrossFit box, and we’re ready to throw open the doors!
Come on out to our first Open Gym on Saturday, May 26th!  Feel free to stop by anytime between 9am and 4pm.  We will be around to work out, answer your questions, and generally hang out!
See you soon!

Front Squats and Horse Mats

Wow, what a busy weekend, and it’s not even done yet!  On Friday morning I met Sharon and Ted at the gym for a workout.  They are members at CrossFit Frederick ( and have a place on KI.  They saw that we were opening up, shot me an email, and after I confirmed that they didn’t mind that the gym still looks like hell, they met me for CFKI’s first early morning workout.  Sharon also let me know that she is competing in the CrossFit Games this year!  What an honor to train a Games athlete in the new box (make that two firsts in one day!)
I went in an hour early to devise a nasty workout, and came up with a good one that kicked my butt.  This one is all about endurance in the legs – you have to power through some high-rep squat sets, and then transition into the technical skill of double-unders while fatigued… not easy!
“The Dynamic Duo”
40 Front Squats @ 95 lbs
40 Double-unders
30 Front Squats @ 95 lbs
30 Double-unders
20 Front Squats @ 95 lbs
20 Double-unders
10 Front Squats @ 95 lbs
10 Double-unders
Today, I headed down to Tractor Supply to pick up some horse stall mats – the perfect flooring for the box!  Denee and I spent the day putting down the mats, anchoring the pullup rig to the concrete floor, chasing the kids around, and getting the gym generally squared away.
Stay tuned for an announcement on when we will start opening for classes – we’re not that far away!


On Sunday I took my brothers Nate (left) and Barrett (right), along with our kids (that’s Nate’s daughter Rhea with us in the pic) to CFKI to check out the new digs and hit a WOD.  We made up a cool workout that tested some of our sweet new equipment and all of our endurance levels.  And of course, a tough workout just gets tougher when you’re looking over your shoulder to see if your brothers are catching you!
We all finished under 20 mins and then headed home for a cold beer outside in the beautiful weather – awesome day!
3 rounds for time:
20 reps Ground to Overhead (Snatch or Clean & Jerk), 65 lbs
20 Pullups
20 Box Jumps, 24-in box

Island Athletes

Tonight I met up with Andrea, Tom, and Jessica at the Island Athletic Club in Kent Narrows for an hour of free instruction and a workout.  We had a great time learning the squat and deadlift techniques and some variations of each… and then started the workout.  It’s all fun and games until Mr. Burpee shows up!
“The Fantastic Four”
For time:
25 Sumo Deadlift High Pulls
25 KB Swings
25 Situps
25 Burpees
400M Run
Tom set the bar at 7:32 and Jessica and Andrea finished shortly after that.  Outstanding effort all around, guys!

Boxes in "The Box"

Super pumped to have all of our equipment delivered today… now we have to unpack and get it all together!  Can’t wait to do it though.
Most of the equipment came boxed up, but Rogue Fitness knows how to make sure it’s easy to get a quick workout in as soon as possible – the bumper plates and bars came on their own palate, easily accessible after getting the plastic wrap off.  Those bastards.
After running home for a quick dinner, I met up with Andrea and Jay at the Island Athletic Club to do a CrossFit introductory workout.  They both banged out “Fran” in under 8 minutes, and showed great athleticism in our quick squat clinic.  Great job, Andrea and Jay!  Can’t wait to workout with you guys again.

WOD #1 – Dirty Hands

This morning I went to the gym to accept delivery on a bunch of awesome new Rogue Fitness gear, and I opened the big garage door to let some fresh air in and hope the dirt and cobwebs find their way out!
No such luck as of yet, but for my first workout in the new space I tried to multitask and clean up the floor… that is, do bear crawls and burpees on the dirty cement.  Plus, you can do this workout with no equipment at all, which at the moment is convenient.  I got some extra motivation from doing a Hero WOD named after Officer Timothy Brenton of the Seattle PD who was killed in the line of duty.
I suffered through this one in 14:40.  RIP, Officer Brenton.
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.


Hi there, welcome to CrossFit Kent Island’s home on the web!  This site is still in progress so if you’re checking it out right now, rest assured it’s going to look a lot sweeter in the near future.  I’m still getting a hang of this web design thing!
We are also working on outfitting the physical location of our “box”, so in the meantime please feel free to give me a call at 443-988-2145, email me at, or leave a comment on this site.  I can meet you to train at my home or yours, or meet up at Club One in Chester if you’re a member.