Search

Monday, January 10th, 2022 WOD

RPM 10k Challenge


Join our @KendallSquareCF team to practice your skills and raise money for a charity. It helps one of our partners FYR or Forging Youth Resilience (Formerly Steve's Club) and is for a great cause. Register Here!!

  • This is a great way to practice your jump rope skills and improve your DUs

  • We have RPM brand coupon codes worth $25 off a new rope.

  • YOU DO NOT HAVE TO DO 10K DOUBLE UNDERS. This is meant to raise money and support a cause while accumulating as many DUs or SIngle Unders as we can as a KSCF team.



This Week's Programming


  • Tue: Deadlift

  • Wed: HS & HS Walking

  • Thu: Rows & Strict TTB

  • Fri: Bench Press


KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Back Squat


EMOTM for 12 mins


Mins 1-3: 3 reps @ 75%

Mins 4-5: REST

Mins 6-8: 2 reps @ 80%

Mins 9-10: REST

Mins 11-12: 1 @ >80%



WOD


“21.3”

For total time:

15 front squats (95/65)

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

*15-min Time Cap

133 views0 comments

Recent Posts

See All