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2021 CrossFit Open

As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long. The test of our current fitness will soon be here and you can sign-up to be apart of our KSCF team here. #KSCFam


This Week's Programming

  • Wed: Power Snatch Max Test

  • Thu: Bench Press & Ring Dip Strength

  • Fri: Kipping Drills

KSCF Notes


Friday Night Lights 2019 (FNL)

Strength


Power Snatch Max Test


WOD

"Twistin' "


AMRAP 10 mins


9 DB Hang Power Cleans

6 DB Push Jerk

30 Double Unders


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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March Member of the Month!!


This month we recognize a long time member a big time community contributor, Stephanie Quach! Steph started at KSCF in 2016 and she is still positively affecting each person she comes in contact with while at the box. You'll find SQuach in our evening classes as well as on the weekend classes or Open Gym. Next time you see her send some air hugs are elbows to recognize her for her hard work.


Check out Steph's background and CF life below.


I grew up playing squash as a kid, it was the only sport that had AC so that I did not have to roast under the sun. I played a little bit of rugby in college but did not last long because being tackled hurt. After college, I started running and completed 6 marathons including NYC, Chicago, Marine Corps, Milwaukee, Cape Cod, and Philly. I became interested in CrossFit when a friend invited me to a "bring a friend day" at her gym. I remember watching people lifting barbells and wanting to learn to do that, so I joined CrossFit.

My favorite WOD is anything that involves burpees. My least favorite movement is wall balls because it is harder for short people. Post WOD, I like to have a protein shake and then dinner.


Crossfit has definitely made me stronger. I used to have difficulty lifting my luggage to place in the overhead compartment of a plane, but I can easily do that now. I also could not do a single push-up or pull-up before starting CrossFit, but I can do those now.

Outside of CrossFit, my hobby USED TO be traveling but that has obviously taken a pause. I am also a big foodie and love trying food from various restaurants. I have written over 1700 reviews on Yelp so far.

In terms of goals, I would like to do a handstand without a wall, as well as achieve more weightlifting PRs.


I am thankful to have met so many cool people at our box. Here is a cool photo of me and several KSCF members, after we completed the Spartan Race.



Steph and the KSCFam post Spartan Race at Fenway


This Week's Programming

  • Wed: Power Snatch Max Test

  • Thu: Bench Press & Ring Dip Strength

  • Fri: Kipping Drills

KSCF Notes

WOD

Complete 6 rounds


15 Ring Rows

12 Back Squats (135/95)

15/10 Push-Ups


*Must Run a total of 1.5 miles/2400 m during WOD

** Optional: Wear 20/14 lb vest


Time Cap = 38-mins


L3: no vest, 135/95

L2: 115/75

L1: 95/65

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2021 CrossFit Open


As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long. The test of our current fitness will soon be here and you can sign-up to be apart of our KSCF team here. #KSCFam

This Week's Programming

  • Tue: "Murph"- Prep

  • Wed: Power Snatch Max Test

  • Thu: Bench Press & Ring Dip Strength

  • Fri: Kipping Drills

KSCF Notes



Strength


Power Clean Max


WOD

"Ingrid"


10 rounds for time of


3 snatches

3 burpees over the bar


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