Search

Used or New Shoe Donations


This week we have a couple of boxes for us to donate our used or new shoes to people in underprivileged areas of the World. These shoes need to still be in usable condition. Feel free to drop the pair of shoes off in the box by the KSCF entrance or by the hand sanitizer of the lobby of CAC. #payingitforward


This Week's Programming

  • Wed: Kipping Drills

  • Thu: Endurance Murph Prep

  • Fri: Press Strength and short WOD

KSCF Notes

  • Follow our FB group or our handle @kendallsquarecf .



Skill


Front Squat


*3 sec eccentric phase, all sets

**Building in weight over sets


1 set of 5 @ 60% 1 RM

2 sets of 5

2 sets of 3

1 set of 1



WOD

"Shape'n'Swing"


Complete 3 Rounds


10 Alternating Pistol Squats

20 KB Swings (53/35)

30 Double Unders (60 SUs)


L3: 44/26

L2: 35/18

L1: 26/10

82 views0 comments

KSCF Weekly Update


Keep your eyes peeled for an email this week covering a few things going on at KSCF. Our programming will evolve into our Squat and DL strength soon including gymnastics work.


Continue working on your skill sets during your free time and we'll continue to build our strength in the process.


This Week's Programming

  • Tue: Front Squats

  • Wed: Kipping Drills

  • Thu: Endurance Murph Prep

  • Fri: Press Strength and short WOD

KSCF Notes

  • Sunday morning 10 am classes are back!

  • Follow our FB group or our handle @kendallsquarecf .


Emma at the KSCFaceOff

Skill

Handstands and HSPU drills

WOD

"Dilate"


AMRAP 8 mins


10 DB Hang Power Cleans

8 Toes to Bar


Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

94 views0 comments

KSCF Notes

  • Sunday morning 10 am classes are back!

  • Follow our FB group or our handle @kendallsquarecf .

WOD


Complete 3 Rounds


2 Turkish Get-Ups/arm

5 KB Snatch/arm

10 KB Suitcase DL/side


Rest 3 mins


AMRAP 6 mins


10 KB Swings

5 Unilateral Front Rack Squats/arm

15 Supermans


Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10


30 views0 comments

© Kendall Square CrossFit 2020.

kendall_square_crossfit_90px.png