KSCF Notes
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
DB Walking Lunges:
16-16-12-10 (these are total steps taken in each set)
WOD
"Troll Bogies"
Complete 4 Rounds
16 Alt. Renegade Row (55/40)
10 Floor Press
25' HS Walk (3 Wall Walks)
*TimeCap: 12 minutes
L3: 50/35
L2: 45/30
L1: 40/25
Check out your email or spam mail for our recent discussion about Friday Night Lights and our upcoming KSCF FaceOff. We want to engage as many of our KSCFam over the next few months in our Friday Night Lights workouts and Socials as well as our in-house team competition. We hope to have as many of you involved as we forge elite fitness and friendships!
Forging Elite Friendships❣️
This Week of Programming
Fri: Lunges, Upper Body triplet
KSCF Notes
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
Strict Ring Rows: 5 sets of 5
L-Sits: 4 sets of 15-30 sec
WOD
"Epinephrine"
21-15-9
Hang Power Snatch (115/75)
Deadlift
Burpees Over Bar
L3: 95/65
L2: 75/55
L1: 65/45
This Week of Programming
Thu: Ring Rows, Medium length anaerobic threshold WOD
Fri: Lunges, no planned WOD
KSCF Notes
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
1-arm Z-Press: 5 sets of 5
Bench Planks: 3-4 sets of 30 seconds
WOD
"Now or Later"
Buy-in: 800m Run
AMRAP 10 minutes
10 Hang DB C&J (50/35)
15/10 Push-Ups
20 Sit-Ups
Cash-Out: 500m Row
L3: 45/30
L2: 40/25
L1: 35/20