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Thursday, April 30th, 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)

At-Home WOD


Complete 4 Rounds

30a work 15s rest

Odd-Object (OO) Alt. Lateral Lunge

OO Reverse Shoulder Flyes

Front Foot Elevated Split Squat (30s/leg)

Star Plank Holds (30s/sde)

Extra Credit

AMRAP 3 mins

10 Hollow Rocks

10 Plank w/knees to elbows

10 Windshield Washers

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