After many years of being a strong part of the KSCFam, our newest MOM is Sam Keough. Sam has been a pivotal piece in many of our events and evolution of KSCF. Learn a little bit more about her below and give her a pat on the… head the next time you see her.

I grew up playing a variety of sports, namely gymnastics and field hockey. Although I was always a pretty terrible gymnast, I loved it, and it helped form the basis for my athletic ability and love of movement as an adult. After I was done playing team sports, I felt like there was something missing in my life. I ran, dabbled in yoga and lifting, but ultimately felt pretty unfulfilled in fitness. Enter CrossFit.

At the time, I was working with my Mom and she would drag me to the gym at 4:30 in the morning to go to this “boot camp” class (it was actually CrossFit, but the instructor hadn’t officially affiliated yet, so let’s call it “boot camp”). I hated it and thought she was crazy. Then one morning, in the middle of my first Tabata, I realized not only did I not hate it anymore, I loved it. The competition, the camaraderie, the feeling of finding your limits and pushing past them that I felt in that moment was exactly what I had been missing. Shortly after, the instructor opened the first CrossFit gym in Boston and I happily signed a check monthly even though I was a very poor college student at the time and sometimes it meant missing a meal 😉

Flash forward 13 years and several affiliates later, and I still love it (most days). While my goals (and motivation) in the box have changed and evolved over the years, my love for the sport and the community involved with it has remained. When I started at KSCF, I immediately found a strong and supportive community of people that have played a huge role in my life for the past 3.5 years. My favorite thing about this gym is the diversity of people you get to meet, and the amazing things our members do. I’m constantly humbled by what people do for work since it usually involves trying to save or change the world in amazing ways. But regardless of what people do or where they’ve come from, we all get to spend an hour of our day working to make ourselves and our community better.

Outside of the gym, I love doing anything outdoors especially if there is a beach involved. I’m happiest when I’m moving: hiking, rock climbing, swimming, or just playing games with friends.

I don’t have a favorite WOD or least favorite movements. Honestly, they change depending on my focus and the level of fitness I perceive myself to be in at the time. Usually, I love anything with heavy overhead squats and dislike rowing. My current goals are more related to perfecting (or improving) movements especially squatting so I can continue CrossFitting and lifting, relatively pain-free, for the next 13+ years.


Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

I) BB Bench Press: in 12 minutes find 3 RM
II) Ring Dips: 4×6

“DB Dum Dums”

Complete 4 Rounds

10 DB Deadlifts
50 ‘ DB Walking Front Rack Lunge
10 DB Hang Clean
25′ DB Walking Front Rack Lunge
10 Push Jerk

Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15

*Must Have DB’s in hands entire round, no DB’s can touch the floor

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