Saturday, September 12th, 2026 WOD

HYROX Boston Race Prep 🔥

HYROX Boston is coming in October, and it’s time to put your training to the test!

Join us Saturday, September 19th for a HYROX race prep workout designed to mimic the demands, movements, and intensity you’ll experience on race day.

Whether you’re competing in Boston or just want to challenge yourself with a HYROX-style workout, this one is for you.

HYROX Strength & Conditioning

Saturday, September 19th

9:00 AM or 10:15 AM

Come ready to work, test your pacing, and see where your training stands before race day.

KSCF Notes

• Challenge yourself with a HYROX-style workout to put your training to the test!  Saturday, September 19th 9:00 AM or 10:15 AM

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

• 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

30 rounds for time with a partner relay style

9 wall balls (20/14)

6 burpees

3 power cleans (155/105)

9/11, 2026 WOD

KSCF Notes

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

• 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

"9/11 Tribute WOD"

Row (or run) 2001 meters

Then, 11 reps of the following:

Box Jumps (30″/24″)

Thrusters (#125/85)

Burpee Chest to Bar Pull-ups

Power Cleans (#175/120)

Handstand Push-ups

Kettlebell Swings (#70/53)

Toes to Bar

Deadlifts (#170/120)

Push Jerk (#110/75)

Then,

Row (or Run) 2001 meters

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date.

Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Thursday, September 10th, 2026 WOD

This Week of Programming

• Fri:  9/11 Tribute WOD

KSCF Notes

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

• 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

I) 1-arm Incline DB Bench press: 4 sets of 7-10 reps/arm

II) Weighted Reverse Crunch: 4 sets of 6-10 reps

WOD

"Pillow Top"

AMRAP 10 minutes

80m Shuttle Runs

10 Pull-Ups

20 Walking Lunges