Monday, November 20th, 2023 WOD

This Week's Programming

• Tue: Bench and Chipper

• Wed: DB Z-Press and Ab Roller

• Thu: Partner WOD

• Fri: Limited Programming

KSCF Notes

• 12-Days of Fitness Potluck WOD and White Elephant. Saturday, December 9th at 9:45 am.

• 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

• Gymnastics Classes coming soon!!

• 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

Back Squat

• 2 sets of 10 @ 70%

• 5 sets of 4 @ 75-80%

  • 1st rep is a 3 sec pause at bottom

WOD

"Quadify"

21-15-9

Box Jumps (24/20)

DB Front Squats

DB Push-Ups

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25