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Saturday, May 2nd, 2020 At-Home WOD

KSCF Notes

  • An email was sent out on 4/12 with all our Zoom links for classes. Currently, Mon and Wed at 6pm, Saturday's at 10 am

  • You can help support our #KSCFam and the KSCF culture and sign-up for the Support Your Local Box fundraiser.

  • Find our Community Whiteboard here!. BW and at-home programming.

  • We are also having a #SweatySelfie contest. Post your workout or post-workout vids/pics and tag our handle with the proper hashtags and get credit on our Whiteboard.

  • Follow our FB group or our handle @kendallsquarecf . We will be posting a lot more content during this time period so all understand how to complete each movement.

  • "Murph" Memorial Day WOD at KSCF (hopefully)

KSCF Private FB Group.

At-Home WOD

“Bergeron Beep Test”


On the Minute for 13 minutes:


7 Goblet Thrusters (single DB)

7 Single Arm Alternating DB Power Snatches

7 Burpees


*If you cannot keep the rep scheme within the minute, reduce each movement by 1 repetition. Continue this for any minute the work isn’t completed.

Kevlar Corner

Complete 4 Rounds

10 Prone Military Press

10 Side Plank Leg Lifts

10 Supine Elbow Floor Presses


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