This Week of Programming
Wed: Deadlifts & Running Interval WOD
Thu: Push Jerk, No WOD planned
Fri: No Strength Planned, 13 min BB and HSPU WOD
KSCF Notes
Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.
Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community
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.
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Strength
Front Squat
1 sets of 3 @ 80%
3 sets of 1 @ 85%
3 sets of 2 @ 80%
WOD
"17.2"
AMRAP 12 mins
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans (50/35)
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans (50/35)
*Etc., alternating between toes-to-bars and bar muscle-ups
every 2 rounds.
L3: 45/30
L2: 40/25
L1: 35/20
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