Friday, January 3rd, 2024 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

Pause Deadlift (below knee, 2 sec)

First set at 65% and then build

• 5-4-4-3-3

Deadlift 

• 3-2

WOD

"Pile Driver"

Complete 3 Rounds

50 Double Unders

16 Alt. Renegade Row

14 DB Floor Press

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

Thursday, January 2nd, 2024 WOD

Always trying to impress the ladies 😎

This Week of Programming

• Fri: Deadlift and Medium length 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

DB Press

7-7-5-5-3

WOD

"Ski Ya Later"

21- 15- 9

Pushups

Situps

Ski Cals (or erg of choice)

Happy New Year, 2025 🎉🎈🥳

Happy Birthday, 🦋 Princess 👸

This Week of Programming

• Thu: DB Press & "Ski Ya Later" WOD

• Fri: Deadlift and Medium length 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

WOD

2025 New Years WOD

Complete with a Partner

10-9-8-7-6-5-4-3-2-1

Hang Clean & Jerk (115/75)

Burpees Over Bar

Box Jump Overs (24/20)

Toes To bar

Kettlebell Swings (53/35)