Wednesday, July 3rd, 2024 WOD

Brendan, our Quarterfinals athlete, leaving some artwork on the floor.

4th of July Facility Hours

• Thursday the 4th: 8 am - 1 pm

• Friday-Sunday: 10 am - 4 pm

This Week of Programming

• Thu: One class at 9 am for our 4th of July WOD

• Fri: One class at 12 pm, No workout planned yet.

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.

• Follow our FB group or our handle @kendallsquarecf

Strength

Back Squat

• 3 sets of 5 @ 75%

• 1 set of 3 @ 70%

• 3 sets of 3 @ 80%

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