Friday, August 30th, 2024 WOD

Labor Day Schedule

This weekend is Labor Day and we'll have some class cancellations and schedule changes due to the holiday. No classes on Monday the 2nd and only one class on Saturday the 31st.

Enjoy Your Weekend.

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Complete 4 Sets

I) DB Reverse Flye: 5-8 reps

II) Seated DB Concentration Curls: 5-10 reps

WOD

"Chim Chim Cher-ee"

Complete for time:

20 Alt. DB Snatches (55/40)

30/20 Cal Row/Bike

40 Air Squats

50 Wall Balls (20/14)

40 Alt. Lunges

30 Cal Row/Bike

20 Alt. DB Snatches

L3: 50/35

L2: 45/30

L1: 40/25