Tuesday, December 3rd, 2024 WOD

Check your emails for some recent updates as to the going-ons at KSCF this month and following. We'll be having our annual KSCF 12 Days of Fitness workout on Saturday the 14th at 9:30 am. This is for our entire KSCF community and any of your friends you want to bring in. The class is free for them to drop-in. We'll run multiple heats and then upon completion eat some food and hang out. For those who are interested, we do a white elephant a.k.a. Yankee Swap.

Ask our coaches questions if you have any or send me an email.

Kei at our 2023 Potluck

This Week of Programming

• Wed: BS and WOD not planned

• Thu: Not programmed yet

• Fri: Deadlift Strength, WOD not planned

KSCF Notes

• Our KSCF 12 Days of Fitness Potluck is on December 14th. Bring your friends and food and join the Fitness Fun.

• 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

Explosive Bench Press (each set completed in < 5 sec)

• 4-4-3-3

Pause Bench Press (2 sec)

Starting at 65%

• 4-3-2-2

WOD

"Ezekiel"

Complete 4 Rounds

8 Muscle-Ups

10 Deadlifts (245/165)

8 Burpees

L3: 225/155

L2: 185/135

L1: 155/105