This Week's Training Schedule Tuesday: Max Press Wed: Murph prep Thurs: Strict Pull-Ups, interval WOD Friday: Max Front Squat KSCF Private FB Group. #jointheparty Strength Back Squat In 15 minutes find 1 RM WOD "Jungled" AMRAP 12 mins 50' DB Walking Lunge 12 Toes to Bar 10 DB Cleans Rx: 50/35 L3: 45/30 L2: 40/25 L1: 35/20

1 RM Testing Schedule This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING. You'll want to record these numbers for reference in the near future. KSCF Notes This Saturday we will begin our member-led skills sessions!! 11 am on Saturday will be a rowing session led by Neeko. Check our private FB group or the whiteboard in the box to lea

1 RM Testing Schedule This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING. Fr: Bench Press 1 RM KSCF Notes This Saturday we will begin our member-led skills sessions!! 11 am on Saturday will be a rowing session led by Neeko. Check our private FB group or the whiteboard in the box to learn more. Evening classes will be modified in the

March Member of the Month Apparently Spring is here already with the warm days it's spawning our newest KSCF MOM flower in Dan Kelly. Dan is an evening time athlete who also took part in our KSCFaceOff last month. Learn a bit about Dan and send some high-fives his way next time you see him in class. I have played hockey since I was five and still play in a men's league in Somerville. I also played lacrosse in middle and high school. Before I found CrossFit I was a member at a

1 RM testing Procedure For those of you who may be unable to make a 1 RM session or feel it works better for you at an alternate time other than what we do in the box, check out some basic guidelines to follow when testing on your own. First, be safe and be sure not to push beyond your capabilities or proficiency when testing your max especially when by yourself. After a quality topical warm-up of 10-20 mins, be sure your body is mobilized and ready to take the loads. If you

1 RM Testing Schedule This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING. Tues: No Strength Wed: Jerk 1 RM Th: Deadlift Fr: Bench Press 1 RM KSCF Notes Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming

KSCF Notes Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE. Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Clean & Jerk Complete 6 sets of 2 2-minutes rest WOD “Dubble Bubble”

KSCF Notes Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE. Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength I) BB Bench: 5-5-3-3-3-3-2 II) Strict Ring Dips: 4 ME sets (no more t

KSCF Notes Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE. Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength/Skill MU/PU Drills WOD AMRAP 15 minutes 6 Strict Pull-Ups 20 KettleBe

KSCF Notes Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE. Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Skill Overhead Squat In 15-minutes complete: 5-5-3-2-2-2 WOD "Free Agent" Comp

Nothing But Love and Thanks This weekend KSCF was able to have another great Community competition and KSCFaceOff once again. Our 33 athletes, 9 judges, and the many spectators who came in made the whole day a success!! We are thankful for the hard work by all and look forward to our next KSCFam get together! This Week's Programming Tues: Overhead Squats Wed: MU/PU drills/strength Thurs: Bench Press Fri: C&J 2 rep work KSCF Notes Next week we will test our 1 Rep Maxes and thi

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength I) DB Bulgarian Split Squats: 5x5 II) DB Curls: 4x 6-8 WOD "Reaper" AMRAP 7 Mins 20 Alt DB Snatch 40 DUs (80 SUs) Rx: 50/35 L3: 45/30 L2: 40/25 L1: 35/20

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Complete 4 GIANT Sets I) Weighted Mini-Band Hip Bridge: 8-10 II) 1/2 Kneeling Banded Reverse Flyes: 8-10 III) Weighted Planks: 30-45 secs *Rest 30-60 seconds WOD Run 1 mile Then, Complete 4 Rounds 15 Back Squats (135/95) 30 Push-Ups 20 Pull-Ups *Time Cap: 25 mins

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength 1 Power Clean + 1 Hang Squat Clean - Complete 7 sets across 14 mins building in weight WOD "Show It" Complete 4 Rounds 9 Hang Power Clean (155/105) 12 Deadlift 15 Sit-Ups L3: 135/85 L2: 115/75 L1: 95/65

This Week's Programming (because I forgot to post yesterday :D Wed: Cleans and short/med WOD Thurs: Accessory Strength, Murph Prep WOD Fri: Open programming day Sat: KSCFaceOff IV. NO CLASSES TODAY AND THE BOX WILL BE UNUSABLE FOR THE DAY. KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Press In 7 minutes, find

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength 1 Hang Power Snatch + 1 Hang Squat Snatch -Every 90 seconds for 12 mins (8 sets) WOD "Sombrero" AMRAP 9 mins 55 Double Unders 11 Handstand Push-Ups *every 90 seconds that pass, 5 burpees

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Deadlift 2x5 @ 60% 2x3 @ 70% 3x2 building at heavier than 70% -Complete in 15 mins WOD "Love Doctor" AMRAP 14 Mins 6-12-24-12-6 KB Swings (53/35) Toes To Bar Box Jumps (24/20)

KSCF Notes KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Front Squat In 15 mins 5 @ 60% 5 @ 65 % 3 @ 70 % * In the remaining time, work up to a heavy 3 Rep set for the day WOD "Puma" 21-15-9 Power Clean (135/95) Burpee Over Bar L3: 115/75 L2: 95/65 L1: 75/55

KSCF Notes Our New Weightlifting class re-starts this evening at 7:20 pm!!!! KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty Strength Split Jerk Work 2 x 2 Power Jerk @ 65% 2 x 2 Split Jerk @ 65% 3 x 2 Split Jerk anything greater than 65% focusing on technique. WOD "Rapido" 21-15-9 Chest to Bar PU DB Floor Press (50/35) *Every 9

KSCF Notes Our New Weightlifting class re-starts this Wednesday evening at 7:20 pm. KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am! Evening classes will be modified in the near future once we lay out our coaching schedule. KSCF Private FB Group. #jointheparty WOD “Triple Double” AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 100 Double Unders Immediately Into…