Wed: Press
Thu: 10 am class only, "Thanksgiving With the Girls" WOD
Fri: 12 pm class only
KSCF Notes
Thanksgiving schedule change This week. Take a look at our live schedule to get yourself up to date!
Follow our FB group or our handle @kendallsquarecf .
Strength
Back Squat
4 sets of 3 @ 75%
4 sets of 1 @ 80-85%
WOD
"Twister"
AMRAP 12 mins
50 Double Unders
40 Air Squats
30 DB Cleans
20 Burpees
10 DB Push Jerk
Rx: 45/25
L3: 40/20
L2: 35/15
L1: 30/10
Tu: Back Squat
Wed: Press
Thu: 10 am class only, "Thanksgiving With the Girls" WOD
Fri: 12 pm class only
KSCF Notes
Thanksgiving schedule change This week. Take a look at our live schedule to get yourself up to date!
Follow our FB group or our handle @kendallsquarecf .
Strength
Clean
1 Full Clean + 1 Hang Squat Clean
Every 90 seconds for 12 minutes
*first working set begins at 65% 1 RM
WOD
“Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (245/175)
L3: 225/155
L2: 205/135
L1: 185/115
KSCF Notes
Thanksgiving schedule change next week. Take a look at our live schedule to get yourself up to date!
Follow our FB group or our handle @kendallsquarecf .
WOD
"Rattler"
10-8-6-4-2
DB Alternating Lunges
DB Push Press
DB Deadlifts
*Any time during a full triplet set the DBs are placed on the floor, 2 Manmakers must be completed
Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20
