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Tuesday, February 4th, 2020 WOD

February Member of the Month

Props this Leap Year month going to Neeko Gardner. Neeko comes around the clock to classes but you'll mostly see him in the evening class or hanging out on a rower. Next time you're in the box give Neeko some daps for being selected our February Member of the Month!

· Athletic Background – I grew up in southern Arizona playing tennis for almost all of my childhood. In high school there were points where I was playing 6-7 hours per day, and I traveled around to different USTA tournaments in the Southwest. To break up the monotony of tennis I picked up golf in high school as well and played on my high school team, but tennis was always my #1 sport. I went to college at Williams in Northwest Mass, and played tennis on the team my freshman year before getting burnt out and quitting (so much tennis in high school, I was ready to try something different). Ironically I’d always been interested in rowing despite living in Arizona where there is no water, so I walked onto the crew team and was in the top boat for the next 3 years of college, putting down my tennis racquet for ~5 years until I started playing again a year ago. Hence my designation as the token “rower” in our gym.

· How they found CrossFit – My first two summers of college after I joined the crew team I spent in Tucson where I grew up. Once I joined the crew team I learned that staying in shape over the summer is really important. I was not quite sure how to go about this while at home, but my mom had recently started going to a CrossFit gym in Tucson and suggested I try it out. I immediately loved it (being the competitive person I am), but only did it for a few weeks each summer. Once I moved to Boston I wanted to really commit to a CrossFit gym but found it tough with my work schedule (still is, but I manage better now). Once I saw the light and moved to Cambridge last year I joined KSCF and have been really into it ever since!

· Favorite wodAny interval workout that involves running, rowing, or burpees. Really just cardio WODs. Murph might be up there for me. When I was in much better shape for rowing this was one of the first CrossFit WODs I ever did and I don’t think I will ever again get close to that time of 26’ I had over the summer in college. Though my vote is one day in the summer we should go do a WOD at the Harvard stadiums as I love running those.

· Least favorite movements – Deadlifts, hands down. Mostly because I have injured my back many times throughout the years because of tennis, golf, rowing, and CrossFit, so even just seeing these in a workout gives me back pain.

· Post wod snackHmm, I don’t think I have one go-to snack post-WOD, but I think most consistent dinner post-WOD is grilled chicken on a kale Caesar salad. Hands down my favorite meal.

· Hobbies outside of CrossFitI’ve recently started getting back into tennis after my hiatus, and now play in an indoors USTA league. My big hobby is golfing though (sadly not in the winter), and I belong to a club outside of Boston. So if anyone is ever interested in playing golf, hit me up!

· Goals in the gymTo be honest my main goal is to not re-injure my back, but outside of that I’m trying to get better at Olympic lifts as my cardio is generally where I want it to be, but I’m not that strong. The new weightlifting class will be great for this!

KSCF Notes

  • New KSCF Schedule will START THIS WEEK!!! Saturday morning has a 9 am & 10 am class this week and morning classes have been changed for next week

  • KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am!

  • Evening classes will be modified in the near future once we lay out our coaching schedule.


“Special Sauce”


21 Overhead Squats

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes


18 Overhead Squats

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes


15 Overhead Squats

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes


12 Overhead Squats

12 Lateral Erg Burpees

Max Calorie Row

Rx: 95/65, 115/85, 135/95, 155/105

L3: 75/55, 95/65, 115/85, 135/95

L2: 65/45, 75/55, 95/65, 115/85

L1: 55/35, 65/45, 75/55, 95/65

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