Monday, December 18th, 2023 WOD

Holiday Schedule

Our KSCF live schedule has been up to date to see how our classes will be held over the next couple of weeks. CAC hours have also been modified which directly affects the KSCF class schedule. Those are posted below.

We hope any and all who travel through the Holiday season are safe, enjoy time away, and are keeping up with their fitness goals.

CAC Hours

• 12/24: 8-1

• 12/25: CLOSED

• 12/26: 10-6

• 12/31: 8-1

• 1/1: 10-6

This Week's Programming

• Tue: Front Rack Reverse Lunges + Core and a sweet challenging WOD

• Wed: Press

• Thu: Gymnastics Skill/Strength work

• Fri: Front Squats and BB WOD

KSCF Notes

• 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

• Gymnastics Classes coming soon!!

• 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

Adam Thrusting it prior to the wall hold up exercise he loves.

Strength

Snatch Complex

Every 90 seconds for 8 rounds, 2-min rest between complexes

• 4 sets of 1 Snatch + 1 Overhead Squat w/ 2-sec pause @ bottom

• 4 sets of 1 Snatch + 1 Overhead Squat + 1 Hang Snatch

WOD

"Full Speed"

21-15-9

DB Thrusters

Burpees

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20