Wednesday, September 6th, 2023 WOD
- JJ
- Sep 5, 2023
- 2 min read
September Member of the Month
This month we recognize one of our 6 am crew, Daylen Smith. Daylen has been a part of the KSCFam since late 2020 and has been making big strides toward improving her overall skill sets and strength. You'll see Day keeping the atmosphere in the early morning fun, sending her favorite Big Bootie mix request, or chest bumping the 6 am dudes. She's become a big pillar to the KSCFam and even has two podium finishes in our KSCF FaceOff comps. Be sure to give Daylen some daps when you see her in the box and learn more about her below.
I swam competitively for over 15 years so swimming has always been a big part of my life. After graduation I was missing the workout routine and competition. I tried water polo for a awhile but once we moved to Cambridge I knew that I wanted to join a CrossFit box. I started going to the 7:15 class then started going to the 6:00 am class and found a great group of friends! I feel so lucky to have this community!
My favorite wods are the long endurance workouts or interval training with rowing. My least favorite movement is burpees.
Post wod I will always grab a coffee and make some type of breakfast usually over easy eggs and ground beef. I sometimes will mix it up and make a berry smoothie.
Outside of CrossFit I spend most of my weekends skiing, camping or surfing!
Goals for this year:
- deadlift 300 lbs by April 2024
- get a muscle up or two by December 2023
This Week's Programming
Thu: Accessory Strength w/DB Bench and Curls
Fri: Interval WOD with Wall Balls and Running
KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order
Weightlifting classes are back on Fridays
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
Cleans
Every 90 seconds for 6 sets starting at 60%
1 Hang Power Clean + 1 Hang Clean + 1 Clean
Use heaviest complex load and complete 3 sets of 2 Cleans
WOD
"Up the Middle"
Complete 4 Rounds
12 Toes to Bar
10 Double DB Hang Power Snatch
200' Farmer's Walk
Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15
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