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Monday, October 17th, 2022 WOD

HalloWOD Costume Contest!!


On October 31st we will run a fun in-house costume contest. You can dress up on your own or create a fun team costume with your KSCFriends. The best costume as voted by both members (you can pick yourself) and coaches will win a gift card to either Catalyst or Lily P's as chosen by the winner. Choose your best costume and wear it to our Halloween themed WOD on Monday the 31st.


Jared & Sam's costumes

This Week's Programming

  • Tue: Front Squat

  • Wed: Rope Climbs, Endurance WOD

  • Thu: Interval WOD

  • Fri: Pull-ups'n'Pistols

KSCF Notes

  • HalloWOD costume contest coming on Monday, October 31st

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


 

Strength


Strict Press

  • 2 sets of 10 @ 60%

  • 2 sets of 6 @ 70%

WOD


25-20-15-10

Deadlift

10 Box Jumps

DL set 1: 50% 1RM


*Complete the DL reps each round then 10 BJs. Increase DL weight ~10% of 1RM every DL

Set

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KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB group or our handle @kendallsquarecf . WOD "You First" In Teams of 2, Complete 2 Rounds: 2 minutes at eac