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Tuesday, OCtober 1st, 2019 WOD

October Member of the Month

October Member of the Month is Michele Marenus. Michele mainly attends the early morning classes but you'll see her putting in her extra work on Saturday's as well. Say hello to Michele next time you see her and congratulate her on her TOP 5 finish in her first ever competition last month.

Most of my athletic background has centered around volleyball for the last 15 years. I played both varsity and club volleyball throughout my undergrad and grad school and have played competitive beach volleyball throughout. It has always been the biggest part of my life and it's been great to find something I love that much again in CrossFit. One of my high school volleyball coaches was also a CrossFit coach and he brought us into his box during our offseason my senior year. After that, I stopped for a while playing college volleyball and didn't take it up again seriously until my senior year of college. Being at KSCF has helped me stay more consistent and focused on working towards my fitness goals. My favorite WODs are anything with double unders, wall balls or box jumps. Things that resemble some of my training in college. I also really love heavy barbell movements during the WOD. My lead favorite movements have to be thrusters. A feeling shared with anyone who is relatively tall. Bananas are my go-to post WOD snack.

Do people have hobbies outside of CrossFit?? Haha. Beach volleyball has been my most consistent hobby. Also, playing ping pong. Outside of sports, I really enjoy reading nonfiction & watching Brooklyn Nine-Nine. My specific goals are always changing as I continue learning and growing in this sport. I think the most consistent goal I've had in the gym is to just be present in every moment I have and to be grateful for the community. CrossFit is really humbling since there is always something to get better at, so I just try to continue pushing myself and working hard and to enjoy the ride. My favorite parts of being a member of the kscfam is that there are always people around pushing us to be better and holding us accountable to our goals. I'm so grateful to have found some an amazing community that helps keep some perspective of what we all show up as often as we do -- to be surrounded by people who are all just trying to be the best version of themselves and to help others do the same.

Strategery at the Southie Showdown


“Captain Crunch”


3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00


2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00


1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

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

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

L1: 75/55, 95/65, 105/75

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