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Wednesday, August 13th, 2025 WOD

  • Aug 12, 2025
  • 1 min read

Light Weights!!!



This Week of Programming

  • Thu: Accessory Strength/ Greek Stavy WOD

  • Fri: Accessory Strength/ BBJOs, DB Snatch, RMU WOD

  • Sat: TRIPLE 3


KSCF Notes



Strength


Clean Complex


​​​​Every 90 Seconds for 5 sets

  • 1 Hang Power Clean + 1 Hang Clean


WOD


“Jump City”


For Time: 


1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (155/105)


2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (155/105)


3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (155/105)


L3: 135/95

L2: 115/75

L1: 95/65

 
 
 

Tuesday, August 12th, 2025 WOD

  • Aug 11, 2025
  • 2 min read

KSCF Jul/August Member of the Month: Sepideh Ebadi!


We’re thrilled to announce that Sepideh is our Jul/August Member of the Month! 🎉


Our coaches actually nominated her back in June because she truly deserves the recognition. Over the past eight months, Sepideh has shown incredible dedication embracing coaching cues, seeking feedback, and working hard to improve her skills.


We also know that starting her new job in July shifted her workout routine, but that didn’t stop her from staying committed and continuing to show up with focus and determination. That resilience is exactly why we’re so proud to celebrate her.


Sepideh’s warm, uplifting energy brings joy to every class (even when she sneaks in a few snarky comments about the long workouts). She has become a core part of our KSCF family, embodying the spirit, camaraderie, and positivity we aim to share with everyone who walks through our doors.


Congratulations, Sepideh, and thank you for being you! 💪 Learn more about her below.



I’ve always been active, trying different exercises, but none of them really pushed me like CrossFit does. It's been the perfect challenge for me, along with my love for long backpacking trips and rock climbing. I found CrossFit after getting tired of endless running in OrangeTheory classes. My first class was in Salt Lake City, Utah, right before I moved to Cambridge. I’m a huge fan of partner workouts, especially when there are rope climbs involved, and clusters and snatches are definitely my least favorites :D After a WOD, I usually go for a protein-packed dinner for recovery. 


Outside of the gym, I love traveling, cooking, reading, trying out new ice cream flavors, playing my Persian instrument Kamancheh, and spending time outdoors. My main goal is to keep challenging myself and always try to be the best version of me. 


This Week of Programming

  • Wed: Clean Strength/ Run, DU, Clean intervals

  • Thu: Accessory Strength/ Greek Stavy WOD

  • Fri: Accessory Strength/ BBJOs, DB Snatch, RMU WOD

  • Sat: TRIPLE 3


KSCF Notes



Strength


Back Squat


Complete 1 set every 2 minutes

  • 3 sets of 8 @ 65-70%

  • 2 sets of 5 @ 75-80%


WOD


"White Fang"


Complete 4 rounds Against a 3 minute clock:

400m Run

Max pullups


*Rest 2 minutes

 
 
 

Monday, August 11th, 2025 WOD

  • Aug 10, 2025
  • 1 min read

It's the saddest couple of weeks that we see this POWER COUPLE in the box 😢



This Week of Programming

  • Tue: Back Squat/ Run & Pull-up Interval

  • Wed: Clean Strength/ Run, DU, Clean intervals

  • Thu: Accessory Strength/ Greek Stavy WOD

  • Fri: Accessory Strength/ BBJOs, DB Snatch, RMU WOD

  • Sat: TRIPLE 3


KSCF Notes



Strength


Split Jerk Balance/Jerk From Split

  • 3 sets of 3 building in weight


Split Jerk

  • 2 sets of 3 @ 65%

  • 2 @ 75%

  • 2 @ 80%

  • 1-3 @ 85%


WOD


"Gummed Up"


AMRAP 10 minutes


12 DB Floor Press (55/40)

15 Sit-Ups

9 Shoulder-2-Overhead


L3: 50/35

L2: 45/30

L1: 40/25

 
 
 

© Kendall Square CrossFit 2020.

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