Thursday, November 20th, 2025 WOD
- JJ
- 1 day ago
- 3 min read
🎉 November Member of the Month: Zach 🎉
We’re excited to celebrate Zach as our November Member of the Month!
Zach has quickly, and effortlessly, woven himself into the fabric of our KSCF community. He shows up ready to work, ready to laugh, and ready to take on whatever weaknesses the workout throws his way. His innocent self-deprecating humor has become a class favorite, and let’s be honest… if it’s bench press day, we all know Zach is going to appear with full “bro” energy. Some traditions are sacred.
Beyond the jokes and good vibes, Zach has been incredibly intentional about improving as an athlete. He consistently welcomes feedback from our coaches, puts in extra effort in our specialty classes, and continues to build his skill set — including hitting a huge milestone this year with his first muscle-up. Watching him push his limits has been awesome for all of us.
Our coaches have had Zach on the nomination list for months, and November felt like the perfect time to give him the recognition he deserves. This is the month of giving thanks, and we’re grateful to have Zach as a part of our KSCF family.
Congratulations, Zach, and keep the bro vibes coming. 💪😄
Learn more about Zach...
As I was growing up, I tried a bunch of sports, and I ended up playing soccer as a kid then switching over to tennis up through college. In high school and then more seriously in college, I found out that strength training was a blast and I've stuck with it ever since. The sports didn't stick as post-college life hit though, and so eventually I came to the conclusion that if I wanted to actually be healthy I probably needed to inject some cardio into what was a 100% strength training routine. I quickly realized I did NOT like cardio by myself, and I needed to be in a group setting if I wanted the habit to last. It turns out that going to CAC for a bunch of years, my fiance doing CrossFit for a decade, and my desperation for someone to just tell me what to do in a workout was the perfect recipe for joining CrossFit.
As some may already know, my favorite WOD is any one with bench press: the lifting urge lives on strong within me and if a classic power lift is on the schedule, I'll more than likely be there. But one thing that drew me to CrossFit was the opportunity to learn Olympic lifts, so I've really enjoyed any chance to work on my snatches and cleans as time has gone on. My least favorite movement is definitely thrusters, I get gassed so quickly on high work capacity movements like that. But I feel that way about a lot of movements in CrossFit, and it feels exciting to have so many new things to try and get better at! My current goal is to chain together 5 muscle ups, and also to start chaining together double unders. After a WOD I'm not the most regimented with what I eat: usually I go straight to dinner if I already have something I cooked, or I'll have a protein shake to hold me over while I cook.
Outside of CrossFit, I like to cook/grill/bake, garden, make hot sauces, ski, kayak, try new restaurants/breweries, play video games, and dote on our new puppy Blanche!
This Week of Programming
Fri: Accessory w/DB Press/ Short AMRAP w/DUs, KBS, MB Slams
KSCF Notes
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
Deficit Deadlift
2 sets of 5 @ 70%
2 sets of 3, trying to build in weight
Deadlift
3-4 @ 80%
Max Reps @ 75%
WOD
"ClusterBusters"
10-9-8-7-6-5-4-3-2-1
DB Clusters (50/35)
200/300m Row
L3: 45/30
L2: 40/25
L1: 35/20