KSCF Notes
Check out Catalyst Restaurant
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Bench Press
2 sets of 3 @ 80%
1 set of 3 @ 70%
2 sets of 2 @ 85%
1 set of 3 @ 60% (explosive)
2 sets of 1-3 @ 80% or more
WOD
"Tubby Time"
Complete 10 Rounds
8/6 Hand Release Push-Ups
6 Alt. Hang DB Snatch (50/35)
4 Box Jump Overs (30/24)
L3: 45/30
L2: 40/25
L1: 35/20
This Week's Programming
Fri: Bench Press
KSCF Notes
Check out Catalyst Restaurant
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Cleans
3 @ 75%
3 @ 80%
2 @ 80%
2 sets of 1 @ >80%
Power Clean
Use 6 mins to find a heavy 2 rep set
WOD
"Percolate"
AMRAP 8 mins
10-20-30-40...
Double Unders
3-6-9-12...
Chest to Bar Pull-Ups
Ie. Round 1: 10 DU, then 3 C2B Pull-Ups
Round 2: 20 DU, then 6 C2B Pull-Ups
Updated: 2 days ago
This Week's Programming
Thu: Cleans
Fri: Bench Press
KSCF Notes
Check out Catalyst Restaurant
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
I) Strict DB Press
5-5-3-3-3
II) Band Reverse Flye
3 sets of 15
WOD
"Pressure Pusher"
4 Rounds
AMRAP 2:30
20/16 Cal Bike
10 Sumo DL High Pull (115/75)
Max Devils Press (45/30)
*Rest 2:30