Wednesday, July 1st

July 4th schedule

This Friday through Sunday, the gym hours will be modified for the 4th of July. Thus, Friday's class schedule has changed. There will only be 12 pm class on Friday the 3rd. Saturday's class schedule remains the same.

This Week of Programming

• Thu: Interval Conditioning w/cleans, push-ups, squats

• Fri:  Running, DL, S2OH conditioning/ Then accessory Strength

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Bottom Half Bench Press (start at 60%)

• 4 sets of 3 

Bench Press (starting at 77% and building)

• 2-2-2

WOD

"Leg Work”

On the 4:00 x 4 Rounds:

9 Box Jump Overs (24/20)

12 Dumbbell Thrusters

15/12 Calorie Row/Bike/Ski

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20