Friday, June 30th, 2023 WOD

Fourth of July Schedule Changes

Next week we will have schedule changes due to the US of A's Birthday. The facility hours are also modified on Monday and Tuesday. Monday is 8 am - 6 pm while Tuesday's hours are 10 am - 4pm. We have made changes to our live schedule already and there may be a couple of more schedule changes with classes added or times modified but for the most part it is accurate. Take a look and keep your Beach Bodies rockin'!

KSCF Notes

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

• Weightlifting classes are back on Fridays

• 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

I) Strict Pull-ups

• 2 Max Rep Sets (no more than 10)

• 3-3-3-3

II) Ab Wheel Rollouts:

• 4 sets of 6-10

WOD

"Stay Tacky"

Complete 4 Rounds

15 Kettlebell Swings (53/35)

12 DB Renegade Row (50/35)

9 Toes To Bar

L3: 45/30

L2: 40/25

L1: 35/20