Upcoming KSCF events
Beginning next week (1/30), we will begin testing our 1 RM lifts. We want to complete these max tests over 2-3 weeks before the CF Open begins. Thus, we will complete 2-4 max lifts during the week. If you are unable to make it to a class where we test we strongly recommend connecting with another KSCFam member to test together so you know your max numbers moving forward. We will only be testing the major compound lifts and Olympic Lifts.
The CrossFit Open begins on February 16th where there will be 3 weeks of workout tests for us. We will also be setting up some post-Open social events which will be emailed out soon.
In this email we will also be scheduling our next KSCF Face Off this Spring. Keep your eyes peeled for the email.
This Week's Programming
Tue: Murph WOD
Wed: DL
Thu: Press
Fri: Squat Strength Endurance
KSCF Notes
Weightlifting classes are back on Tuesdays and Wednesdays
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Snatch
4 sets of
1 Pause (2 sec) Snatch Below Knee + 1 Snatch w/ pause (2 sec) in receiving position
Then, using 12 mins
Snatch
2-2-1-1-1-1
WOD
~Modified Open WOD~
Complete 4 Rounds
10 Hang Power Snatch (95/65)
8 Burpees Over the Bar
20 Double Unders
Rest 3 mins
Complete 3 Rounds
8 Burpees Over the Bar
20 Double Unders
*Time Cap: 13 minutes