Thursday, March 22nd, 2018 WOD

WS Toby Cancellation

All other classes will be held as usual.

“OC” Day
On The Minute for 15 minutes
Min 1: Movement 1
Min 2: Movement 2
Min 3: rest

“Indoor Triathlon”

Complete in any order:
Bike 2 miles (3.2 km)
Row 1 mile (1.6 km or 1600m)
Run 1/2 mile (800 m)

Wednesday, March 21st, 2018 WOD

WS Toby Update!
Classes today will all be on. Unless the storm decides to come in early we will be continue to hold all these classes.

Thursday morning there is a good chance we cancel the 6:30 am class. I will update tomorrow when more is known on the status of WS Toby. Thursday 12 pm class will be up in the air. Fortunately, our Thursday programming is generally prep/recovery work as we complete the Open workouts on Friday’s.

An email will be sent out tomorrow with the status of any Thursday cancellations.

What Up, Cristen?!?

DB Clean
Alt. Renegade Row

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20


Accessory Strength: 3 rounds

A) Squat Therapy: 10
B) Lying Internal Rotation: 60 secs
C) Weighted Sit-Ups: 10

Tuesday, March 20th, 2018 WOD


This year we will be having our 18.5 Post-WOD party at Lucky Strike Boston. This place has been completely renovated to a small brewery and game floor, an Arcade floor, and their top floor which has bowling and pool. It should be a great time for all. Please email me with any questions or join our Private Group and respond to the event invite.

If you are coming to the event we will need to have an RSVP. Each attendee will have to pay a $25 fee for our reservation of the food and games. We can’t wait!!

DB Unilateral Row: 6×5

“Four by Four”

EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row

Friday, March 16th, 2018 WOD

18.4 FUN!!

Another week, another test. This week tests a skill set we have been practicing for months. Has your consistency paid off?

This weeks workout is not about going fast to get to the skill work. Unless, of course, you cannot perform the HSPU. If that is the case it is all about finishing your DL’s ASAP. If you can perform the HSPU, it is about pacing and staying in your zone. For those on the modified path, it is also about staying on your pace. This workout will become muscle fatigue regardless of the variation you use. It is fast, it is challenging and it will be fun to fashion this fitness!

Be confident with yourself today and give it your best. As a Community, we all show up to give our best and be around fellow KSCFam to cheer each other on.


Spending Quality Time with friends!!

Complete for time:

21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups


21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk

Time cap: 9 minutes

Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Thursday, March 15th, 2018 WOD

Pre-Open Announcement Thursday’s
Once again, today we are working on improving our skillsets. Taking small steps to improve technical proficiency in order to improve our work capacity.

There will be a short fun conditioning piece at the end to finish off a day of work in preparation of 18.4. What’s your guess for today’s announcement??

CrossFit Open Pain Face

“OC” Day
On The Minute for 15 minutes
Min 1: Movement 1
Min 2: Movement 2
Min 3: rest

Cashout Conditioning:
-On a Running Clock-

20 Devil’s Press (35/20)

-rest 2 mins-

500 meter row

-rest 1 min –

10 Inverted burpees
*Score = Total Time

Wednesday, March 14th 2018 WOD

All Classes are on Wednesday, March 14th, 2018
Thank you to those who have responded to confirm attendance for tomorrow morning.

One more day of full preparation prior to 18.4. Enjoy…

Work! Estelle feeling great about her Rx performance… or is she?? We’re proud of you!

AMRAP 12 mins
50 RKBS (53/35)
40 Wall Balls (20/14)
30 Pull-Ups
20 Hang Cleans (155/105)
10 Burpees

L3: 53/35, 20/14, 135/95
L2: 44/26, 14/10, 115/75
L1: 44/26, 14/10. 105/65

Accessory Work
-3 sets-

A) DB SA Z-Press: 5 reps
B) Ring Dip Bottom Holds: 15-30 secs
C) Hollow Rocks: 10 (wtd in arms if possible)

Tuesday, March 13th, 2018 WOD

Winter Storm Skylar Cancellations
Another week and another Nor’easter in line for the New England area. We will be holding classes in the first half of the day (6:30 am & 12 pm) but all evening classes are canceled. As of this post, the building is to be open from 5:30 am until 9 pm. If there are any changes to that you should be able to find it on the CAC website.

Classes should resume the normal schedule Wednesday morning depending on how Skylar unloads on Boston. If there are additional cancellations for Wednesday we will reach out to all. Stay safe in this blizzard!

Chest to Bar Pull-Ups

AMRAP 3 mins
12 Deadlifts (315/205)
9 Box Jumps (24/20)

Rest 3 mins

AMRAP 3 mins
15 Deadlifts (225/135)
15 Box Jumps (24/20)

Rest 3 mins

AMRAP 3 mins
18 Deadlifts (135/95)
21 Box Jumps (24/20)

L3: 275/155, 225/135, 135/95
L2: 225/135, 155/105, 135/95
L1: 155/105, 135/95, 115/75