This Week's Programming
Thu: Interval WOD - Cleans, push-ups, squats, rowing
Fri: Pull-ups and probably something else
KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order
Weightlifting classes are back on Fridays
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
Bench Press
4 sets of 3 @ 55-65%
These sets should be explosive completing 3 explosive reps in less than 7 seconds
4 sets of 3; normal tempo building in weight
Forced Eccentric
2 sets
Use 100-110% of 1 RM for max eccentric lowering
WOD
"Ring Jumper"
15-12-9-12-15
Box Jump Overs (24/20)
Ring Rows
Sit-Ups