KSCF Notes
Check your emails to learn about our Community Whiteboard. BW and at-home programming.
We are also having a #SweatySelfie contest. Post your workout or post-workout vids/pics and tag our handle with the proper hashtags and get credit on our Whiteboard.
Follow our FB group or our handle @kendallsquarecf . We will be posting a lot more content during this time period so all understand how to complete each movement.
We will also be posting some universal warm-ups for you to add into your routines
KSCField Day coming this spring
"Murph" Memorial Day WOD at KSCF
At-Home WOD
"Merry Go-Round
AMRAP 35 mins
400m Run
15 Burpees
15 BackPack (BP) Bent Over Row
12 Burpees
20 Goblet BP Alt. Lunges
9 Burpees
20 BP Russian Twists
6 Burpees
15 BP Thrusters
BackPack or 'BP' is what we are going to use as one of our main At-Home tools. You will load and unload this bag with books, water bottles, children, or dishes in order to weight it at a manner that challenges you. Note that BP stands for Backpack in this at-home programming
You can use children or other manageable weighted objects to weight your movements during these exercises. Be sure it is weighted evenly and stuff a jacket or sweatshirt in it to hold your weighted objects solid so they aren't moving around too much