Friday, January 10th, 2024 WOD

Our January Member of the Month, Minkyung. Keep your eyes peeled to the WOD page to learn more about her.

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Jerk Balance

• 3 sets three, starting at 40% 1 RM Jerk and building

Split Jerk

• 3 sets of 3 @ 60-70%

• 3 sets of 2 heavier than 70%

WOD

"Pharaoh's Palanquin"

Complete 4 Rounds

10 Double DB Hang Snatch (45/30)

50' DB Front Rack Walking Lunges

100' Waiter's Walks

12 Alt. Renegade Rows

*Starting at 0:00 and every 3 minutes,, 2 Burpee Clusters

L3: 40/25

L2: 35/20

L1: 30/15

Thursday, January 9th, 2024 WOD

This Week of Programming

• Fri: Split Jerk, no WOD planned

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Cleans

Clean Complex: 4 sets of 1 

• Clean, Power Clean, Hang Power Clean

  • Start at 70% and build to a moderate-heavy load

Then, 3 sets of 1 to heaviest Power Clean weight

WOD

"Grettel"

10 rounds for time

3 clean and jerks (135/95)

3 burpees over bar

L3: 115/75

L2: 95/65

L1: 75/55

Wednesday, January 8th, 2024 WOD

Hakeem Clangin' Weights around with Professor Sid's Motivation 💪

This Week of Programming

• Thu: Cleans, "Grettel"

• Fri: Split Jerk, no WOD planned

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Bench Press

• 4 sets of 5 starting at ~65% and building to heaviest 5 rep load

• 3 sets of 2-3 Building from previous heavy load

WOD

"A-Tuck"

AMRAP 11 mins

8 Handstand Push-Ups

16 Toes to Bar

32 Double Unders