Monday, July 1st, 2024 WOD

You checkin' out this week's programming?!? 👀

4th of July Facility Hours

• Thursday the 4th: 8 am - 1 pm

• Friday-Sunday: 10 am - 4 pm

This Week of Programming

• Tue: Push Press and Ascending Rep AMRAP

• Wed: Back Squat & Interval WOD

• Thu: One class at 9 am for our 4th of July WOD

• Fri: One class at 12 pm, No workout planned yet.

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• 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

• 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

Pause Deadlift w/eccentric descent

• 4 sets of 3 starting at 60% and building

Dead Stop DL

• 4 sets of 2

WOD

"Sweat Bands"

10-9-8-7-6-5-4-3-2-1

DB Hang Squat Cleans

1-2-3-4-5-6-7-8-9-10

Toes to Bar

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25