KSCF Notes
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
Jerk Balance
2 sets of 3 @ 40-55%
Split Jerks
2 sets of 3 @ 60-65%
3 sets of 2 @ 70-80%
WOD
"Go Hotwheels"
AMRAP 10 minutes
12 KB Cleans (53/35)
6 Burpee BJOs (24/20)
2/1 Wall Walks
Join us for a special Juneteenth tribute WOD as we come together to honor and celebrate this significant day in history. Juneteenth marks the emancipation of the last enslaved African Americans in the United States on June 19, 1865. This workout not only challenges our physical strength and endurance but also serves as a reminder of the resilience, perseverance, and courage of those who fought for freedom and equality. Through this tribute WOD, we reflect on the past, acknowledge the progress made, and commit to continuing the journey toward justice and unity. Let's sweat with purpose and solidarity, remembering that every rep is a step towards honoring the legacy and future of freedom for all.
This Week of Programming
Fri: Split Jerks, no WOD planned
KSCF Notes
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
WOD
"Juneteenth"
For Time
Buy-In: 65 second Moment of Silence
Then, 6 Rounds of:
400 meter Weighted Run (35/25)
19 Dumbbell Hang Squat Cleans
18 Devil Presses
65 Ukrainian Twists (every rotation is a rep)
Watching sweet magical harmony ❤️
This Week of Programming
Thu: Juneteenth WOD
Fri: Split Jerks, no WOD planned
KSCF Notes
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
WOD
9-15-21-28
Cal Row (9-12-18-21)
KB Swings (53/35)
Strength
Complete 4 GIANT Sets
I) Weighted Ring Rows: 5 reps
II) Bench Planks: 30 seconds
III) Single Leg Elevated Hip Bridge: 5-8/leg