Our Programming this week will have a long Murph workout on Wednesday. Plan your rest and recovery for the high volume workout that day.
Next week we will finish National Women's Month with our them to be the "Girl" benchmark CF WODs across the week. We're excited to celebrate the women who have been a part of our KSCF fam now and whom have also built our KSCF culture. Thank you.
This Week's Programming
Tue: Front Rack Reverse Lunges
Wed: Longer Murph WOD
Thu: Jerks
Fri: Nothing yet planned. Will be decided when we learn how you athletes feel across the week.
KSCF Notes
Weightlifting classes are back on Tuesdays and Wednesdays
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
Bench Press
2 sets of 10 @ 65% (first 4 reps with pause at chest)
2 sets of 3 @ 75% (5-0-X tempo)
2 sets of 4 @ 80%
WOD
"Toy Soldier"
From 0:00-8:00 complete:
Complete 2 Rounds
15 Chest to Bar Pull-Ups
12 HSPU
9 Squat Cleans (60% of Clean 1RM)
From 8:00-14:00 complete:
Complete 2 Rounds
15 Sit-Ups
50' HS Walk (5 Wall Walks)
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