ALL CLASSES WILL BE ON TODAY UNTIL OTHERWISE NOTED. If we do make schedule changes they will be updated here, our private FB Group and through KSCF/CAC IG handles.
GYMNASTICS CLASSES BEGIN TODAY!
This Week of Programming
Wed: HS & HSPU and Open Prep=WOD
Thu: Pendlay Rows & Core
Fri: Maybe Some Kipping Skills and an interval WOD
KSCF Notes
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
Squat Endurance
EMOTM for 12 mins
*Use 80% of 1 RM Front Squat
Odd minute: 1 Front Squat
Even minute: 3 Back Squats
WOD
"Son of Odin"
Complete work every 3 minutes until you cannot complete within the given time domain
Mins 0-3:00, Complete 2 Rounds
8 Overhead Squats (115/75)
8 C2B Pull-Ups
Mins 3-6:00Complete 2 Rounds
10 Overhead Squats
10 C2B Pull-Ups
Mins 6-9:00 Complete 2 Rounds
12 Overhead Squats
12 C2B Pull-Ups
*Continue increasing 2 reps until you cannot complete the reps in the given time domain. Once completing a 2-round sequence you can begin the next round.
L3: 95/65
L2: 75/55
L1: 65/45
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