Friday, January 9th, 2021 WOD

Forward Spine & Sport Core Stability & Breathing Workshop

• Our friends at FSS, Steve and Bryan, are going to begin a 4-week clinic focusing on moving from the core to extremities starting on Sunday, January 10th.

• The flier attached explains a bit more of what you can expect through this weekly sequence. This will be a more applicable clinic than the previous core breathing clinics we have done in the past.

• These clinics will be focused around our WOD class times in January at 9 am and 11 am.

• Check out their site to learn more about how Forward Spine & Sport can help you!

KSCF Notes

• Starting on January 10th, 2021, Core Stability & Breathing Workshop w/ our friends Steve and Bryan from Forward Spine & Sport

• SUPPORT THE 10K CHALLENGE BY SIGNING UP HERE AND FUNDRAISING TO SUPPORT STEVE'S CLUB

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

Started by catching a tan together, now they're roomies!!

Strength

Deadlifts

Snatch Grip Deadlift

5-4-3-3

Conventional Deadlift

3-3-3-3

*for all 8 sets the idea is to build in weight for technical Heavy reps. Every rep needs to begin from a dead stop and NOT A TOUCH AND GO.

WOD

"Tap Water"

AMRAP 7 mins

15 Sumo DL Hi Pull (115/75)

12 Alternating Front Rack Lunge

L3: 105/65

L2: 95/55

L1: 75/45