Wednesday, December 4th, 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.

Hey Day Day... Hey Day Day

This Week of Programming

• 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

Back Squats

• 10 @ 65%

• 7 @ 70%

• 2 sets of 3 @ 80%

• 2 Sets of 1 at >80%

WOD

"Balls in a Cluster"

Complete for Time

21 Cluster Balls (20/14)

18/15 Cal Row

18 Wall Balls (30/20)

15/12 Cal Row

15 Cluster Balls (30/20)

12/9 Cal Row

12 Wall Balls (20/14)