Monday, September 9th, 2024 WOD

1 Rep Max Testing

We will be testing our 1 Rep Max on the major lifts starting at the end of September. The last couple of weeks we have been working at heavier loads to build up and understand where our strength is before starting these tests. If you do not know your 1 RM it is not a big deal. Our goal when testing is to use a very challenging load to understand a range of where our strenght may be and use these numbers to work at manageable percentages in order to build overall strength.

This Week of Programming

• Tue: Bench Press and a shorter WOD

• Wed: 9/11 Tribute WOD

• Thu: Accessory Strength and Threshold couplet

• Fri: Open Day of Programming as of now

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

Back Squats

• 2 sets of 3 @ 80%

• 2 sets of 2 @ 85%

• 1 set of 3 @ 75%

• 1 set of 2 @ 90%

WOD

"11.1/14.1"

AMRAP 10 minutes 

30 Double-unders

15 Power snatches (75/55)