Monday, November 19th, 2018 WOD

Be sure to check our schedule changes for the week. We will have one class on Thanksgiving Day. Our schedule is adjusted and live for this coming week.

Take YOUR time to meet with Bryan and help yourself continue to move & move better

Strength
Snatch Complexes (2 seconds pause at position identified)
2 Snatch Above Knee +1 Snatch

WOD
“Twister”

AMRAP 12 mins
50 Double Unders
40 Air Squats
30 DB Cleans
20 Burpees
10 DB Push Jerk

Rx: 45/25
L3: 40/20
L2: 35/15
L1: 30/10

Saturday, November 17th, 2018 OPEN HOUSE WOD

Today our morning classes will be 2 Open House classes. It can be a good day to prepare for the oncoming Thanksgiving feast and perform a Double WOD between both classes. We will have alternate workouts for both classes that will be working in groups and/or partners. We hope you bring a friend to join in on the fun.

Don’t forget, we are offering a discount to any friends who attend the Open House and decide to join afterward. If they do get a membership the person who refers them receives a discount off of their membership as well!!! It’s a win-win for all!!

Bryan Kent will also be working on individuals between the two classes as well as after.

WOD
The Unknown and Unknowable!

Friday, November 16th, 2018 WOD

Our Open House classes this Saturday at 9:30 & 10:30 am are opportunities to have a bit of fun during a WOD and welcome some potential new athletes to our incredible Community in Kendall Square. We hope you will join us in one or both of these classes so we can create another great community event. The class is for all of you members as well as anyone else looking to try out CrossFit.

The WODs are still challenging and it’s even more fun when you can help a new person during their workout. See you Saturday morning!!

P.S. Bryan Kent will be hanging out Saturday morning to work on some people on some of his specialized treatment to help keep our athletes together and maintaining your day-to-day workouts.

Adding weights like we’re adding to our Community t Saturday’s Open House!!

WOD
“Spin-It”

21 Hang Power Cleans (115/75)
15 Front Squats
9 Push Jerks
15 Front Squats
21 Hang Power Cleans

L3: 105/65
L2: 95/55
L1: 85/45

-Rest 8 minutes-

“Kick It”

Complete 3 rounds
11 Deadlifts (255/175)
7 Bar Facing Burpees
5 Chest to Bar Pull-Ups

L3: 225/155
L2: 205/135
L1: 185/115

Thursday, November 15th, 2018 WOD

This girl gets her skill set from her Father

WOD
“Bar Stool”

Complete 5 Rounds
10 Alt. DB Snatch (55/40)
10 Weighted Box Step Overs (20″)
10 Toes To Bar

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

Strength
Complete 4 GIANT Sets

I) Lateral Lunges: 6/leg
II) Weighted Side Plank w/Leg Lift: 30 secs
III) GHD Glute-Ham Raise: 4-6
IV) DB Curls: 10
*Rest 60-90 secs

Wednesday, November 14th, 2018 WOD

Today we have our 2 Open House classes. The programming for these classes will be a conditioning style workout with a cashout and stretching to close up the class. There will be normal programming for our first 2 classes of the day and the evening classes will be modified. The evening classes are free classes and do not come off your account.

We hope to see many of you there and please bring colleagues, friends, and anyone that wants to not put on 7lbs from Thanksgiving to Valentine’s day this year. They can reserve online or email info@kendallsquarecrossfit.com to reserve a spot.

Bring your friends for some F-U-N!!!

Skill:
10 minutes:
Ring MU practice

Strength
2 sets of:
5 false grip strict pull ups
10 Pistols
5 strict ring dips

WOD
“Blinders”

AMRAP 13 mins
3-6-9-12-9-6-3
Hand Release Push-Ups
Sit-Ups
Kettlebell Swings (53/35)
*30 Double Unders after each Round

Tuesday, November 13th, 2018 WOD

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Strength
Complete 5 sets

Pause Front Squat + Front Squat (1 pause +3 true)
1 (6 seconds) + 3
WOD
“Power Down”

AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
15-12-9
Calorie Row
Clean and Jerks (95/65)

L3: 85/55
L2: 75/45
L1: 65/35

Monday, November 12th, 2018 Veteran’s Day

This week we have MULTIPLE Open House classes. Please help us grow our community and welcome your friends, colleagues, and SO’s to our classes. we will make them challenging as well as inclusive. You can sign-up online or email Carla and me your guests. Looking forward to a fun Community Activity.

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Summer ’17 Open House

WOD
“Wade”

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.