9.2.16 “Lil’ Kyle”

September 01, 2016

Man, this little shit has been with us since October of 2011, he was just 13 years old when he started and weighed about 98lbs. The constant running joke at night was “Kyle, your mom is here” because he would stay at the gym from 430-730pm and have to wait till his mom picked him up. As the years went by Lil’ Kyle has grown and matured right before our eyes. He got his license a few years back and no longer had to wait for moms. He got certified as a CrossFit Level 1 Coach. He started to fill out his frame and gain some muscles. Then he started snatching 200lbs and Clean and Jerking over 225. This little shit is no longer a lil shit anymore and has become a fine young man. Today this young man will be leaving us and going on to college at Bryant University!!! It has been great to watch him grow up and be such an integral part of the CFB community. We wish him the best of luck as he takes on the next chapter of his life. We are very proud of him and thank him and his family for all their support throughout the years!!! For now on Lil’ Kyle will be refered to as Coach Kyle and we can’t wait to see him back on Thanksgiving break for MURPH!!!


Skills : 10 Minutes of Muscle Up or Pullup Practice

“Lil’ Kyle”
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

Subsitution for 3 Muscle ups today is 6 STRICT pullups
(below is only extra credit if you need work in these areas)

4×10 Barbell Back Extensions

For Time:
Run 2 miles rest 5 minutes Run 1 Mile

Every :90
3 UB Hang Squat Cleans




A. “Lil’ Kyle”
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

B. Deadlifts
3×5 at 80%
3 second negative and no bouncing – kiss the ground

C. BB Bulgarian 1 leg Squats
4 x 6-10 Reps
–back leg on bench or box–back foot relaxed

D. Extra Credit OLY or ENDURANCE (choose your weakness)
this should be a separate session.



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