Monday, May 20th, 2024 WOD

This Saturday's programming will be our annual Murph workout. This workout is open to all our friends and family free of charge. They'll need to sign a waiver at the front desk or you can email me and I can send a digital link.

All Classes on Monday the 27th will be canceled as the club hours 10 am - 4 pm.

This Week of Programming

• Tue: Press and cool WOD

• Wed: WOD then some Lunges

• Thu: HS Drills and Some cool WOD not made yet

• Fri: Accessory Strength and short conditioning WOD

• Sat: "Murph"

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

• 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

I) Ring Rows: 5-5-5-3-3

II) DB Seated Reverse Flye: 3 sets of 10

* Complete 3 supersets of Rev. Flye immediately after Ring Row

WOD

"Manifests Ascents" 

AMRAP 12 minutes

3 Rope Climbs

9 Burpee Box Jumps (24/20)

18 Alt. DB Snatch (55/40)

L3: 50/35

L2: 45/30

L1: 40/25