KSCF Notes
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
Partner workout
800m run
8 rounds relay style
15 toes to bar
30 second farmers carry 60/44
Run 800m
8 rounds relay style
10 Push Presses 155/105
10 Cal Row
800m Run
*40 min cap
KSCF Notes
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: 5-5-5-4-3
II) Dragon Flags: 4 sets of 1-4 reps
WOD
"Crouching Tiger"
Complete 4 Rounds
AMRAP 3 Mins
21/15 Cal Row
Max Burpee Box Jump Overs (24/20)
*Rest 3 Mins
The pure joy of our 12 Days of Fitness workout!! 👯
This Week of Programming
Fri: Accessory Strength/ Interval couplet WOD
KSCF Notes
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
Clean & Jerk
3 sets of 2-3 @ 70% or more
Clean
2 sets of 2
2 sets of 1
*Use 18 minutes to hit reps
WOD
"Cindy's Remix"
AMRAP 5 Mins
5 rounds of "Cindy
Max Calorie Row
Rest 4 mins
AMRAP 4 Mins
4 rounds of "Cindy"
Max cals Row
rest 3 mins
AMRAP 3 mins
3 Rounds of "Cindy"
Max Cals row