KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 I) Partner Nordic Curls: 4 sets of 3-6 II) Unilate

NO MORNING CLASSES TODAY BUT THE GYM IS OPEN FOR YOU TO COMPLETE TODAY'S WORKOUT. This Week of Programming Fri: Accessory Strength/ DUs, Pistols, MUs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSCF WHOOP team here Shoe Donations. Bring in your

KSCF Schedule Modifications Thursday's 6 and 7:15 am classes will be canceled this week. These classes will be back to normal next week. We're incredibly sorry for this modification, but you can certainly come in together to complete the workout as a KSCFamily. 🫶 This Week of Programming Thu: Accessory Strength/Burpee BJOs, DB Cleans Fri: Accessory Strength/ DUs, Pistols, MUs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a co

This Week of Programming Wed: Front Squats/ long AMRAP w/ running, WBs, Burpees, DB Squat Snatch, Suitcase carry Thu: Accessory Strength/Burpee BJOs, DB Cleans Fri: Accessory Strength/ DUs, Pistols, MUs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with o

This Week of Programming Tue: Press/ Run, Ring Dips, Ren Rows, Rope climbs Wed: Front Squats/ long AMRAP w/ running, WBs, Burpees, DB Squat Snatch, Suitcase carry Thu: Accessory Strength/Burpee BJOs, DB Cleans Fri: Accessory Strength/ DUs, Pistols, MUs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF wit

KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 "Triple 3" For time: 3,000-m row 300 double-unders 3-mi

KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 I) Weighted Ring Rows: 5 sets of 5 II) Single Leg

This Week of Programming Fri: Accessory Strength/ Lunges, Renegade Rows, Shuttle runs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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

This Week of Programming Thu: Press/Box JOs, Devil's Press Fri: Accessory Strength/ Lunges, Renegade Rows, Shuttle runs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSCF WHOOP team here Shoe Donations. Bring in your used shoes to drop-off outsid

GRINDING IT OUT!!! - Simon P. This Week of Programming Wed: Bench Press/ MUs, Wall Balls, HuManmakers Thu: Press/Box JOs, Devil's Press Fri: Accessory Strength/ Lunges, Renegade Rows, Shuttle runs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSC

This Week of Programming Tue: DL/ Squat Snatch and burpees Wed: Bench Press/ MUs, Wall Balls, HuManmakers Thu: Press/Box JOs, Devil's Press Fri: Accessory Strength/ Lunges, Renegade Rows, Shuttle runs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our

KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 Skill 3 rounds for time 800m run 10 DB Snatches (60/40) 15

KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 DB Walking Lunges: 3 sets of 16-20 steps Weighted

This Week of Programming Fri: Walking Lunges/ running, hang squat cleans, farmer's carries KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 grou

Nicholas working that full ROM!! 👏 This Week of Programming Thu: Kipping Drills/floor press, ring rows, sit-ups Fri: Walking Lunges/ running, hang squat cleans, farmer's carries KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSCF WHOOP team here

This Week of Programming Wed: Interval conditioning w/OHS, Burpees, Rowing Thu: Kipping Drills/floor press, ring rows, sit-ups Fri: Walking Lunges/ running, hang squat cleans, farmer's carries KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSCF WH

This Week of Programming Tue: Clean & Jerk/ C&J's, Pull-ups, DUs Wed: Interval conditioning w/OHS, Burpees, Rowing Thu: Kipping Drills/floor press, ring rows, sit-ups Fri: Walking Lunges/ running, hang squat cleans, farmer's carries KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track y

MOM Vibes! KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. 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 Complete for time 5 rounds 12/9 cal bike 10

Refining Technique: This athlete needs to keep the rib cage closed, grip the bar stronger with the bar stacked over the wrists, and probably keep their eyes open to help proprioception. Every day we tighten the screw to make ourselves just a bit better day-by-day. Go get it! KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FRE

We all wish to do our Tempo Pull-Ups like this champ! This Week of Programming Fri: Snatches/ Row, Burpees, DUs KSCF Notes SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link. Track your health and recovery with our KSCF WHOOP team here Shoe Donations. Bring in your used shoes to drop-off outside our bo