Monday, May 5th, 2025 WOD

🎉 May Member of the Month: Michael Wong! 🎉

Michael Wong might be one of our newer members—joining KSCF less than a year ago—but you’d never guess it with the impact he’s made! From day one, he’s thrown himself into the community, showing up 4–5 times a week and giving every workout his all. That kind of consistency doesn’t go unnoticed—our coaches and members quickly saw his dedication, drive, and positive energy.

Whether he’s cracking a joke mid-WOD or pushing himself to hit that RX, Michael brings both grit and good vibes to the 7:15 am crew. This spring, he dove into FaceOff and stepped up as a team leader, keeping spirits high and momentum strong even when the workouts got tough.

Next time you see him, be sure to give him a high-five, fist bump, or just say hey—Michael’s exactly the kind of athlete who makes KSCF such a special place. 💪🙌

Learn more about Michael:

My athletic background is fairly ordinary. Back in school, I played basketball and was on the swim team, but I mostly focused on academics after being told that I’d never be a “contender” - pretty brutal but true! In college, I started weight lifting, which I continued through graduate school and my postdoc.

I think my curiosity about CrossFit was first piqued when I watched one of those Fittest on Earth documentaries about the Games. I was in awe of the athletes for their talents, strength, and grit. My sister, who has always been a stellar athlete and someone I look up to, started doing CrossFit and got me hooked by subjecting me to workouts. I followed CrossFit Linchpin on my own for a while, before moving to Boston and joining KSCF.

My favorite WOD is probably anything with a ground- or shoulder-to-overhead movement, like devil press, jerk, or snatch. I’m not very good at barbell snatches, but I enjoy the challenge and like the feeling of making incremental progress there. As for my least favorite movement, for some reason I struggle with DB lunges when they’re thrown into the mix. I find them so fatiguing, and they absolutely destroy me for the other movements! My main goal is to be able to do a muscle up, which is one of the biggest gaps in my current skillset. Maybe one day, I’ll even be able to do it on the rings. Overall, I just want to be able to do RX more consistently.

As for post-WOD recovery food, I usually attend class in the mornings during the work week, and I love a good bowl of oatmeal with peanut butter, fruit, and a side of yogurt. If I’m still upright after Soul Crushing Saturdays, I like to recover with a protein smoothie.

Outside of CrossFit, I really enjoy exploring new places in Boston and beyond with friends - whether a new restaurant, a bar, a nice hike, etc. I moved here only about 8 months ago, so there’s still a lot for me to discover. If you have any suggestions, let’s hang out!

This Week of Programming

• Tue: Murph Prep

• Wed: DB Row Strength, AMRAP with Snatches and Rowing

• Thu: Push Press 1 RM Test, Rope Climb and Reverse lunges in WOD

• Fri: Snatch 1 RM Test, Medium length AMRAP w/DLs and DUs

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf

Strength

Bench Press

5-4-3-3-1-1

WOD

"Up and Down"

AMRAP 9 mins

15-12-9-6-3

Burpee Box Jump (24/20)

Unilateral Clean & Jerk (50/35)

L3: 45/30

L2: 40/25

L1: 35/20