KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
WOD
EMOTM for 24 Min
Min 1: 3-5 Power Cleans 155/110, 10 wall balls 30/20
Min 2: 3-5 Ring Muscle ups, 10 KB swings 70/53
Min 3: 3-5 Shoulder to Overhead 155/110 10 Box Jumps 24/20
Min 4: Rest
So many birthdays in April the month of showers and parties. Today's WOD is for our own Genna Senecal whose birthday falls on Saturday the 27th. Daylen has requested this tribute WOD for her Boo.
KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
Strength
Back Squats
In 17 minutes
3 sets of 5 @ 75%
Sets of 2 w/remaining time
WOD
"GENNArous Birthday WOD"
Complete 400 Feet of KB OH Walking Lunges
*Every time you stop lunging, complete 4 KB Senecal Snatch/arm
** Before completing the workout you must complete 29 Birthday Burpees collectively at any time
This Week of Programming
Fri: Back Squats and a shorter WOD
KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
WOD
Complete for Time
Buy-in: 800m Run
Then, Complete reps in any way:
75 Push-Ups
50 Pull-Ups
50 Ring Rows
50 Burpee Box Jump Overs (24/20)
50 DB Floor Press (45/30)
Cash-Out: 800m Run
*Sets/Reps can be broken up how you'd like
**Wear vest if planning to wear vest during Murph