Wednesday, April 30th, 2025 WOD

Sid, our April Member of the Month is taking his last class at KSCF 😭 Bid him farewell because we will miss him ❤️

This Week of Programming

• Thu: DL Strength, no WOD planned

• Fri: Back Squat Strength, AMRAP Triplet with KBS and Rowing

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

"Surfer on Acid"

Complete 3 Rounds

400m Run

21 Burpees

Strength

Complete 4 GIANT Sets

I) Incline Bench DB Rows: 5-7 reps

II) GHDSU or Weighted Sit-Ups: 6-10

III) 1/2-Kneeling Banded Rev. Fly: 10-12

Monday, April 28th, 2025 WOD

This Week of Programming

• Wed: Accessory strength and short WOD

• Thu: DL Strength, no WOD planned

• Fri: Back Squat Strength, AMRAP Triplet with KBS and Rowing

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Every 90 Seconds for 9 sets

Hang Power Clean

2-2-1-1

Cleans

2-2-1-1-1

WOD

"Suckly"

Complete 3 Rounds

100m Shuttle Run

10 Alt. Devil's Press (50/35)

2 TGUs (1/arm)

Time Cap: 9 minutes

L3: 45/30

L2: 40/25

L1: 35/20

Tuesday, April 29th, 2025 WOD

This Week of Programming

• Wed: Accessory strength and short WOD

• Thu: DL Strength, no WOD planned

• Fri: Back Squat Strength, AMRAP Triplet with KBS and Rowing

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

AMRAP 22 Minutes

30 Wall Balls (20/14)

20 Chest-to-Bar Pull-ups

20 DB Alt. Rev. Lunge (50/35)

30/23 Push-ups

*Wear Weighted Vest if planning to during “Murph”

** At completion of AMRAP, Run 1200m