Thursday, November 27th, 2025 WOD

Only 9:30 am Class today!!!

Enjoy the weekend with Friends and Family 🥰

This Week of Programming

• Fri:  Gymnastics Play/ NO WOD Yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

WOD

For time with a partner

Buy-in: 100 cal row

8 rounds (relay style)

10 Deadlifts (185/130)

3 wall walks

Stuffing: 75 Cal row

8 rounds (relay style)

10 thrusters (95/65)

15 sit-ups

Cash out: 50 Burpee BXJ overs

Wednesday, November 26th, 2025 WOD

NO EVENING CLASSES TODAY!!

Jen's Game-Face. Whatever it takes!

This Week of Programming

• Wed: Pendlay ROW/ HIIT WOD w/cleans, HSPU, Swings

• Thu: Endurance Thanksgiving WOD

• Fri:  Gymnastics Play/ NO WOD Yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Pendlay Row

• 8-7-5-5-5

WOD

"Blitz"

On the 4:00 x 5 Rounds:

15 Ketltlebell Swings (53/35)

12 Hang Power Cleans (155/105)

9 HSPU

L3: 44/26, 135/95

L2: 35/18, 115/75

L1: 26/18, 95/65

Tuesday, November 25th, 2o25 WOD

Potluck and Twelve Days of Fitness Workout

click this photo to get to our survey

This Week of Programming

• Wed: Pendlay ROW/ HIIT WOD w/cleans, HSPU, Swings

• Thu: Endurance Thanksgiving WOD

• Fri:  Gymnastics Play/ NO WOD Yet

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Speed Bench (all reps in less than 4 seconds)

• 4-4-3-3 starting ~40% and building in weight

Tempo Bench Press (4 second eccentric)

• 3 sets of 3 starting at 65-70% and building in weight

Bench Press

• 2 sets of 3

*Complete all sets within 18 minutes

WOD

"Parity"

AMRAP 15 mins

*Increase reps by 2 every Round

2 Muscle-Ups

4 Wall Balls (20/14)

6 Cal Row/Bike/Ski