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Tuesday, November 1st, 2022 WOD

Our November Member of the Month

This month one of our evening time social butterflies has been selected by the coaches. Give your high-five to Michael Nichols, our November Member of the Month. Michael has been with KSCF for 2 years this month. If you've come to any evening classes you know how welcoming he is as he engages with nearly every person who comes in. Whether he helps the coaches with demoing exercises to pushing himself in a workout, Michael has become a big addition to our KSCFam. Learn more about our November MOM below.

Pizza Michael

My athletic background has been a bit all over the place. My family loves hiking and snowshoeing so I’ve been doing that my entire life. I played soccer in middle and high school, and was on the ski team as well. I got into triathlons in late high school/early college. The longest triathlon I’ve completed was a 1-mile swim, followed by a 55-mile bike, followed by a half marathon. Swimming is probably my favorite form of cardio. I started working on weightlifting in Mongolia but the language barrier made the technical notes harder to pick up.

I’m approaching two-years with CrossFit this month! I was super intimidated by it at first but really like the community aspect, all of the trainers, and (most of) the workouts. My favorite WODs are the longer grinds rather than the shorter spikes. There have been a few CrossFit movements that have really eluded me…handstands and pull-ups—I like to be grounded! After a good workout there is truly nothing better than a juicy taco.

Some specific fitness goals that I am currently working towards—I would like to bench my bodyweight, squat 1.5x, and deadlift 2x. I know these are more standard goals but they are handy numerical targets so it is easy to track progress and keep on track. I won’t mind getting back into distance swimming…I asked Jared if we could get a pool…instead he got us climbing ropes…

It’s such a privilege to be this month’s featured member. I really appreciate our community and having a space where we are united on self-improvement. You’ve all been super supportive and I’m looking forward to working out with you at the next WOD!


This Week's Programming

  • Wed: Push Press

  • Thu: Overhead Squat

  • Fri: BB Row and Curls

KSCF Notes

  • HalloWOD costume contest coming on Monday, October 31st

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

  • Follow our FB group or our handle @kendallsquarecf .



  • 2 sets of 10 @ 60%

  • 2 sets of 7 @ 65-70%


"Disco Dumbbell"

AMRAP 10 minutes

6 Muscle-Ups

50 Double Unders

18 Alt. Hang DB Snatch (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

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