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Monday, May 2nd, 2022 WOD

May Member of the Month

Another month passed us and another incredible member of our KSCFam to recognize this month. Take a moment to high-five Nikhil George if you're able to get your butt up early during the weekdays or you see him at the early Saturday morning class.

Nikhil has been a part of our fitness endeavor for over 3-years and has stuck with his fitness even with his busy school and travel schedule. You'll see him helping others in class, daydreaming while the coach is talking or suggesting how we can better engage him, or pushing his body to near limits during a WOD. Be sure to take a moment to chat with Nikhil as he is finishing up school soon and will be making way toward his next career step. Learn a bit more about him below.

  • What is your athletic background? I used to play soccer and basketball in high school but nothing serious. I played some intramural sports in college and was a typical gym rat

  • How did you find CrossFit? I had moved to rural Pennsylvania for an internship in college in 2012 and was looking at ways to stay fit while meeting new people. I got introduced to Crossfit by a fellow intern and got hooked instantaneously. Crossfit has been my way of finding community in every new city/ country I've lived in ever since - so much so that I'll almost always try and find accommodation close to boxes.

  • What is your Favorite WOD? I tend to like longer, heavier WODs, so hero WODs (like DT) and anything with cleans or handstand push-ups are my favorites!

  • What is your least favorite movement? Dumbell box stepovers - not great for short people :)

  • What do you consume Post-WOD for recovery? I intermittent fast to control my blood sugar (history of diabetes in my family), so I usually don't eat anything after my WOD. My first meal of the day is usually at noon.

  • What are your hobbies outside of CrossFit? I love cooking and trying out new recipes. The pandemic has made me enjoy running a lot more and has also gotten me into spikeball.

  • Do you have any specific goals you are trying to attain? I'd love to work on my ring muscle-ups again and improve my ankle/ hip flexor mobility to do pistols

This Week's Programming

  • Tue: Press and Rope Climb Strength

  • Wed: Back squat

  • Thu: Long Murph-Prep

  • Fri: Snatch Strength

KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



1.) Build to max technical weight of the following complex:

-Hang mid-thigh, Hang below the knee, Floor

2.) use the same weight to complete 3x1 clean (from floor, full catch) or roughly 70% of 1RM



3 rounds for time:

400 meter run

21 Kettlebell Swings (53/35)

12 Pull-ups

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