Tuesday, November 28th, 2023 WOD

12 Days of Fitness

Dear KSCFam,

We've sent multiple emails out discussing the 12-days of Fitness workout and post-WOD potluck and Yankee Swap. The spreadsheet discussing who plans to bring what food was shared as well. Unfortunately, there are only 2 people who have responded to spreadsheet thus far over the last 3-weeks. LET'S BUILD THIS KSCF Family and get YOU, our members to come hang and have some fun at the box. You can bring your friends and family to the event that is free to attend and join on the fun.

The workout design and format is based on the song 12-Days of Christmas. It's an endurance but fun challenge that will test your work capacity and make all the Potluck food worth it. Join us and be a part of what, pre-shutdown, used to be one of our bigger events of the year.

This Week's Programming

• Wed: Clusters and a buy-in running WOD

• Thu: Interval WOD

• Fri: Lunge Strength and medium length WOD

KSCF Notes

• 12-Days of Fitness Potluck WOD and White Elephant. Saturday, December 9th at 9:45 am.

• 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

• Gymnastics Classes coming soon!!

• 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

I) Strict Pull-Ups: 5x3

II) Ring Rows: 3x8

WOD

"Will You?"

Complete 5 Rounds

9 Chest to Bar Pull-Ups

12 Sit-Ups

15/12 Calorie Row

*Time Cap: 14 mins