Happy 4th of July, 2018!!!!


WOD
“Tommy Mac”
Complete with a partner
2 Rounds For Time

12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)

Tuesday, July 3rd, 2018

4th of July Schedule
July 3rd: Regular Schedule
July 4th: 10 am class ONLY
July 5th: 6:30 am class canceled, all other classes on

#LoveisLove Soooo much fun last Saturday with the Pride WOD!! Thank you to all who came to support our LGBTQ+ community!

Strength
I) Bench Press: 5-3-3-1-1-1-1
II) Partner Ladder Curls: 2 sets.

WOD
“Fight Gone Bad”
Every Minute on the Minute for Three rounds of:

Wall-ball 20/14)
Sumo deadlift high-pull (75/55)
Box Jump (24/20)
Push-press (75/55)
Row (Calories)
Rest

Monday, July 2nd, 2018 WOD

Teamwork

Strength
Overhead Push

Push Press
Build over 5 sets.
4-3-2-1-1

Push Jerk
Start with heaviest Push Press weight from A, and build from there.
2-2-2-1

WOD
“Windjammer”
4 Rounds of

AMRAP 3
15/12 Cal Row
8 Pull-ups
4 DB Strict Press/arm
*1 min rest between sets

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

JUNE 30th PRIDE WOD MOD, 2018

TODAY IS THE FINAL DAY OF PRIDE MONTH, 2018. WE ALL HAVE BEEN WAITING TO CELEBRATE AND SUPPORT THE LGBTQ COMMUNITY. BRING YOUR FRIENDS, FOOD, DRINKS, AND FITNESS FUN ATTITUDE TO OUR 10 am WOD! ALL PEOPLE ARE WELCOME TO JOIN IN THIS WORKOUT WHETHER THEY HAVE EXPERIENCE OR NOT.

CATCH YOU ALL DRESSED UP IN YOUR PRIDE GEAR TOMORROW MORNING!!

2018-06-26_14-28-24.png2018-06-26_21-59-18.png

Rx+ 275/205
Rx  225/ 135
L3 185/ 115
L2  155/ 105
L1  135 / 95

Friday, June 29th, 2018 WOD

WE HOPE YOU GOT YOUR GEAR AND PLANNED YOUR SATURDAY’S FOR THIS WEEKENDS CELEBRATION AND APPRECIATION OF OUR KSCF COMMUNITY!!

SATURDAY AT 10 am  WE WILL SUPPORT AND CELEBRATE TWO INTEGRAL PIECES TO OUR KSCFam. WE WILL SUPPORT THE LGBTQ COMMUNITY AS WELL AS SEND OUR BEST TO MIKE LIFSHITZ WHO WAS A HUGE PART OF OUR COMMUNITY.

BRING YOUR FRIENDS/SUPPORTERS (NO EXPERIENCE REQUIRED), YOUR POST-WOD SNACKS, AND ANY DRINKS YOU CHOOSE TO BE A PART OF THIS INSPIRATIONAL AND CHALLENGING CELEBRATION. AFTER THE WORKOUT WE WILL HANG OUT IN THE BOX FOR A FEW BEFORE ENJOYING THE 90+ DEGREE WEATHER. WE WILL BE GOING OUTSIDE SOMEWHERE IN THE CAMBRIDGE/BOSTON AREA TO EITHER HIT PLAY SOME OUTDOOR GAMES OR FIND A COMMON PLACE TO HANG.

LOOK FORWARD TO CELEBRATING WITH YOU ALL THIS SATURDAY!!

#loveislove

WOD
“Mirror Image”
AMRAP 7 Mins

15-12-9-6-3
Overhead Squat
Hang Power Clean
Front Squat

Rx: 115/75
L3: 95/65
L2: 85/55
L1: 75/45

Strength
DB Bench Press: 4×10
DB Curls: 4×10

Thursday, June 28th, 2018 WOD

Another grind face!! Pete S.


Strength
Overhead Push

Push Press
-Build over 5 sets.
5-4-3-2-1

Push Jerk
-Start with heaviest Push Press weight from A, and build from there.
2-2-1-1

WOD
“Cilantro”
Complete 5 Rounds
15 KBS (53/35)
12 Toes To Bar
2 Alt. Turkish Get-Ups (using same KB)

L3: 44/26
L2: 35/18
L1: 26/0

Wednesday, June 27th, 2018 WOD

SATURDAY, 10 am PRIDE WOD-MOD CLASS ONLY!! Reserve your spot today!

Bring your friends, colleagues, SO’s, and any other LGBTQ+ supporter for a fun workout. No experience needed to join and no cost for guests.

KSCF Facebook Group
To stay up to date and social with KSCF, join our private group here!

KSCF Women’s Strength & Conditioning Private Group
Follow this link to become part of this private group. #LADIESONLY
Refer any women to take a free S&C class. If they join KSCF to take any classes you receive a discount off your membership!!

Mike’s final WOD at KSCF this Saturday during our Pride WOD-MOD!!

WOD
Buy-in: 1 mile run
Then…

Complete 4 Rounds
16 Alt. DB Snatch (55/40)
10 Burpees over DB

Then…
Cashout: 800 m run

L3: 50/35
L2: 45/30
L1: 40/25