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This Week's Programming

  • 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 .

KSCF Private FB Group.



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

This Week's Programming


  • 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 .

KSCF Private FB Group.


Melissa Staying Resilient

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 .

KSCF Private FB Group.


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

© Kendall Square CrossFit 2020.

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