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This Week's Programming

  • Thu: Snatch

  • Fri: Strict Pull-Ups & Kipping

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 .


Have you paid your 2-beer Dues yet?!? #GeorgeDenove


Skillz


HS Walking & HSPU



WOD


"Sightseer"

Buy-in: 1 mile run

Then

Complete 5 Rounds

9 Deadlifts (245/165)

6 HSPU

3 Burpees to 6" target

Then...

Cash-out: 1-min HS hold

Time Cap: 18-mins

L3: 225/145

L2: 185/125

L1: 155/95

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This Week's Programming

  • Wed: HS/HSPU

  • Thu: Snatch

  • Fri: Strict Pull-Ups & Kipping


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 .


Ragav V.


Strength


Push Press


5 @ 60%

5 @ 65%

3 @ 70%

3 sets of 3 >70%



WOD


"Inflatable Tube Man"

Complete 5 Rounds

7 Pull-Ups

10 Alt. DB Front Rack Lunge

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


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This Week's Programming


  • Tue: Push Press

  • Wed: HS/HSPU

  • Thu: Snatch

  • Fri: Strict Pull-Ups & Kipping



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


Back Squat


8 @75%

4 @ 80%

5 @ 70%

3 sets of 3 @ >80%


WOD


"Operator"

AMRAP 9 mins

5 HuMan Makers

15 Double Unders

*Every Round Completed add 10 DUs

Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15

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