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Monday, May 6th, 2024 WOD

May Member of the Month

The warm air is coming and our newest and honorable KSCFam Member of the Month nomination has been chosen. Send your love to Hakeem Rahman when you see him in the box.

Hakeem has swiftly become a well known and beloved part of our KSCF culture. After being here for not more than a month or two he joined in for our event in the Fall to meet some of our members. Soon after he was sweating it out during our FNL and capped it all off as a finalist in our recent KSCF FaceOff. When you see him in class Hakeem is always calm and collective on the outside with that inner drive you can see each time he works out. If you have any questions in class, you can ask Hakeem and his experience is great guidance. Our coaches love having him in class thanks to his humility demoing exercises or even coaching his peers. Take the time to chat with Hakeem and you'll be glad you did. Check out some fun stuff about him...

I’ve always loved being outside and staying active. Starting in middle school and continuing through high school I played basketball, football, and participated in track and field.  

In college, I transitioned to various intramural sports. Then in 2008 after graduating, I moved back home to Texas for a job, where my fitness regime consisted of pickup basketball, weight lifting, and sports leagues at the local gym. It wasn’t until the summer of 2014 that one of my co-workers introduced me to CrossFit and I haven’t looked back. I was inconsistent for a few years while in grad school but when I finished in 2017 and moved to Seattle, WA CrossFit became a foundational part of my health and wellbeing routine. Back then and to this day, I love the variety of workouts and the challenge of knowing there is always something I can work on and improve upon.

Fast forward to August 2023, I relocated from Seattle to Cambridge (as my wife is attending school in the area) and found KSCF! From day 1, the coaches and members have been welcoming, supportive, and a great source of community as I adjust to a new city.

My favorite WODs are generally workouts that feature gymnastics, double-unders, and rope climbs. My least favorite movement is the snatch. It’s a movement pattern I’ve always struggled with. However, burpees are a VERY close second. Post-WOD, I eat a bowl of steel-cut oatmeal with mixed fruit/berries, a little homemade peanut butter, and drink a protein shake during the week. On the weekends, I splurge a bit on my favorite breakfast food, pancakes, with blueberries, maple syrup, and some roasted breakfast potatoes and tomatoes on the side. 

One of my goals this year is to be able to do butterfly pull-ups. It’s a move that I’ve been practicing for a while and I hope to be able to string a few together this year. Outside of Crossfit, I try to keep balanced with hot yoga throughout the week. I am also really into SCUBA diving and Mountaineering. I’ve been blessed to have had the opportunity to dive in various places around the world and successfully summit some of the tallest mountains both domestically and abroad. I also enjoy reading, personal finance/investing, and trying new pickled veggie and pepper recipes. When I’m not in the ocean or high in the mountains, you’ll find me at home working remotely. I work for a large software company managing partnerships with healthcare software companies.  

I look forward to meeting and getting to know more about you all as well. 

Hakeem and his wife, Marcia (also part of KSCFam) on top of Kilimanjaro


1 RM Testing and Programming Schedule

There has already been some changes to this schedule and we apologize. Mother Nature has made Tuesday a gorgeous day as well as a great day to run a Murph workout. The new changes are below and should stick as most of the WODs and lifts are planned for the next two weeks. Planning a Bench Press max a day or two after a million push-ups just wouldn't make sense. Tomorrow we'll post a guide on how and why to test your 1 RMs on your own or with friends if you aren't able to make it to classes.

5/6: Clean

5/7: ~ 3/4 of Murph volume

5/8: Deadlift

5/9: Press

5/10: Short WOD then Back Squat

5/13: Snatch

5/14: Bench Press

5/15: Front Squat

5/16: NA

5/17: Push Press & Push Jerk

KSCF Notes


In 18 minutes,

Find 1 Rep Max Clean



AMRAP 5 mins


Calorie Row

Box Jump Overs (24/20)

rest 5 mins

AMRAP 4 mins


Calorie Row

Box Jump Overs (24/20)

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