Thursday, June 21st, 2018 Summer Solstice

Save the dates
Every Wednesday night at 6:30 pm, Women’s S&C class. If you bring a non-member friend and they begin taking ANY KSCF class, you receive a DISCOUNT!!

Saturday, June 30th PRIDE WOD-MOD. Submit your workouts and come for a day full of Love, a celebration of people and Mike Lifshitz final day at KSCF

Stay tuned for our Summer Beach Workout Party being planned now!!

Do you take time prior to class to mobilize for what is to come?

Strength
Deadlift
EMOTM for 10 mins

Mins 1-4: 4@ 70-75% 1 RM
Min 5: Rest
Mins 6-10: 2 @80-85%
WOD
CF.com “Friday 180608”

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

*Rest 2 minutes between rounds.
**Score = total # of completed Power Snatches

Rx: 155/105
L3: 135/95
L2: 115/75
L1: 105/65

Wednesday, June 20th, 2018 WOD

YUUUUlia and Estelle discussing the economic state of the EU.


WOD
“Skipping Water”
60-40-20

Calorie Row
Double Unders (2x Single Unders)

Strength
Complete 3 Sets of Each Superset

Ia) Ring Dips: 3-5 (Weighted if possible)
Ib) BB Curl: 10

IIa) JJED’s Drill: 5/side
IIb) Lateral DB Raise:12

*90 secs rest between sets
**Complete 3 sets of one couplet prior to moving to next.

Monday, June 18th, 2018 WOD

The Hoff

Strength
Up-and-Down Snatch Ladder
On-The-Seventy Five (Every 75 Seconds)

Power Snatch + Overhead Squat
1 + 2
1 + 3
1 + 4
1 + 5
Rest
Rest
2 + 1
3 + 1
4 + 1
5 + 1

WOD

“Fire on High”
10 Rounds

3 C&J (185/115)
6 Burpees
9 Wall Balls (20/14)

Time Cap = 17 mins

L3: 155/105
L2: 135/95
L1: 115/75

Thursday, June 14th, 2018 WOD

Have you been spending time developing your skill set/strength?? I know this woman has been!!

Skill/Strength
HS and Kipping HSPU work

WOD
“Beetle”
Complete 7 Rounds

12/10 Cal Row
8 HSPU
8 Alt. DB Snatch (60/40)

L3: 55/35
L2: 50/30, Less HSPU vol.
L1: 45/25, Less HSPU vol.

Wednesday, June 13th, 2018 WOD

SET YOUR CALENDARS FOR OUR NEXT KSCF EVENT!!!
If you weren’t aware yet, it’s PRIDE month here in Boston. Our KSCFam wants to support the entire LGBTQ+ community with our June WOD-MOD on June 30th. This will start our day at 10 am with a huge WOD class and continue through the day as we support our members/community as well as give our last hugs and protein shakes to Mike Lifshitz.

KSCF looks forward to supporting the Pride community and spending time with our fellow fitness friends!


WOD
“Giant Slalom”

Run 800 meters
50 Double Unders (100 SUs)
Run 400 meters
25 Chest to Bar Pull-Ups
Run 200 meters
50 Double Unders (100 SUs)

Time Cap = 16 minutes

Strength
Accessory Strength
Complete 4 Supersets

I) DB Floor Press: 6-8
II) Banded Reverse Hypers: 15
III) Hanging L-Sit hold: 15-30 sec