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#Coronatherapy Monday March 30th, 2020 At-Home WOD

KSCF Notes

  • Keep your eyes peeled for group workout classes led by yours truly! These will be private and paid classes to get you moving with our own fellow #KSCFam on Zoom

  • We'll have some more videos coming out this week with exercise demos and Warm-ups

  • Find our Community Whiteboard here!. 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.

  • KSCField Day coming this spring

  • "Murph" Memorial Day WOD at KSCF

KSCF Private FB Group.




At-Home WOD


"Tic-Tac-Toes"


AMRAP 15 mins

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

Add 10 Air Squats every Round

Kevlar Bonus


Complete 5 Rounds

-30s of work followed by 15s transitions

I) Waiters Walks (using 2 weighted objects or 1. If using 1, complete work on both arms in 1 rd)

II) Supermans

III) Seated Wall Slides

IV) Hollow Hold

*Rest 1 min


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