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Monday, March 7th, 2022 WOD

March Member of the Month

It was either meant to be or this couple paid off the KSCF coaches but this month's MOM is Alana Beitz. Over the last year or so Alana has been consistent with her attendance, is always a welcoming addition to each of our classes, and has made constant improvements in a number of movements. You can find Alana generally in our lunch or evening classes to show some love or give her a high five. You can learn a bit more about her here.

My athletic background revolves around running. I ran Track & Field and Cross Country in high school and college. I liked playing soccer too but was never quite coordinated enough so I stuck with running. Track was my favorite. I was a mid-distance athlete specializing in the 800m and was a part of multiple relay teams. When I stopped running competitively, I felt like there was something missing in my life. I missed pushing myself, competing and working out in general. A few of my teammates started doing crossfit and encouraged me to try it. Adam and I moved to Boston and started looking for boxes. We found KSCF and the rest is history. We are having so much fun working out with you guys! My favorite WODs always include barbell complexes and my least favorite are definitely burpees. After a WOD I make sure I eat some sort of protein like a shake, eggs and toast or yogurt. I will take any recommendations if yall have any :) My hobbies outside crossfit include running, reading, taking hikes with my dog and exploring new places. My biggest goal is to get a muscle up. I’m close, I did a banded muscles up a few weeks ago so I feel like I am almost there! My other goals are just to continue to get generally stronger. I want to set new PRs on lifts like squat, bench, deadlift and snatch!


For those who are signed up for the CF Open, you must submit your scores by 8pm EST today. Be sure to record your score for the hard work you put in on Week 1 of the CrossFit Open!

This Week's Programming

  • Tue: Triplet WOD

  • Wed: Endurance Monostructural WOD

  • Thu: Rest day or Team WOD day for those who come

  • Fri: 22.3 Final Open WOD

KSCF Notes


Kipping/MU work



Every 3 minutes for 18 minutes

25 Double Unders

5 Squat Snatches (135/95)

7 Chest to Bar Pull-Ups

L3: 115/75

L2: 95/65

L1: 75/55


Immediately after the 18 mins, use 10 Minutes to find heavy 1 Rep

1 Hang Squat Snatch + 1 Overhead Squat + 1 Snatch

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