Tuesday, July 14th, 2026 WOD

🎉 July Member of the Month: Rouzy 🎉

This month, we are proud to recognize Rouzy as our July Member of the Month. Nearly ten years after first receiving this recognition in July of 2016, our coaching team knew it was time once again.

For more than a decade, Rouzy has been much more than a member at KSCF. He has been a leader, a coach when we needed one, a judge, a volunteer, and one of the biggest champions of our community. Whether you know him from the noon class, Friday Night Lights, FaceOff, or one of our many community events, chances are he has made your experience at KSCF a little better.

What has always stood out is not just what Rouzy does, but who he is. He welcomes new members like they have always belonged, encourages others to challenge themselves, and is always willing to step in when KSCF needs a hand. His leadership has never been about seeking recognition. It comes naturally through the way he treats people and the example he sets every day.

At KSCF, our mission has always been bigger than fitness. It is about building relationships, creating a place where people belong, and strengthening our community one person at a time. For more than ten years, Rouzy has helped bring that mission to life.

Thank you, Rouzy, for everything you have done and continue to do for KSCF.

Some people make an impact. Others help build the community. Thank you for doing both. Congratulations on becoming a two time Member of the Month.

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Learn more about Rouzy's Why...

What an honor to be selected by the KSCFam as MOM for the second time around. I was last selected as KSCF MOM in July 2016, so how fitting that I would be selected once again on the 10-year anniversary of my initial selection. I want to take this opportunity to thank our KSCF coaches and members – past and present – for pushing me every day to be a healthier, stronger and better version of myself. 

Indubitably, it is the KSCF community that brings me back to class each and every single day. I value the lifelong friendships I have built with the KSCFam – past and present – and I am thankful for being part of this amazing community for over a decade and counting. 

I find that advice from fellow members and coaches helps me the most to improve my skills and strengths. The minor or major tweaks to form, incessant reminders to engage my core or specific muscle groups (and, in particular, not to rely on my traps as much as I do) have also been critical to my CrossFit growth throughout the years.  

As the clock counts down ‘3-2-1’, no matter the difficulty of the WOD, I am thinking ‘Yar, I’ve got this!’. The only battle is with myself, and I take pride in making sure I do all the prescribed reps with proper form and technique. I may not be the fastest, but I will make sure to do all the reps as technically as possible. I appreciate that our coaches emphasize proper form and technique in our classes, which have translated into significant improvements in my own training. 

I continue to challenge myself with CrossFit for two main reasons: 1) I am always looking to improve as an athlete – be it with stringing one more muscle-up together or fighting through muscle fatigue to do one more rep. And 2) in addition to CrossFit being physically challenging, it certainly is a mental challenge, as well – which has helped me tremendously as a human outside the box. No matter the challenge, ‘Yar, I’ve got this!’.

💙 BROTHERLY LOVE 💙

This Week of Programming

• Tue: Tempo Back Squats/ DL, Rope Climbs, Run

• Wed: Hybrid 40 min AMRAP w/Running, DB Thrusters, C2Bs, Lunges, Farmer's Carry

• Thu: Tempo Pull-ups/Ring Dips, DB C&J, Ren Row

• Fri:  Snatches/ Row, Burpees, DUs

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• Refining our diet as a core principle to your 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

Tempo Back Squat (4 second eccentric)

• 4 sets of 3 starting at 72%

Back Squat

• 3 sets of 2

WOD

"Upscheme"

Complete 3 Rounds

12 Deadlift (245/155)

2 Rope Climbs

300m Run

L3: 225/155

L2: 185/135

L1: 155/105