Monday, December 29th, 2025 WOD

This Week of Programming

• Tue: Snatch Strength/ 20 min AMRAP w/ HSC, C2B, HSPU, Bike/Ski, and more

• Wed: 12 pm Class Only/ Partner Endurance WOD

• Thu: NO CLASSES

• Fri:  Normal Schedule: Tempo Pull-Ups/ 12-min AMRAP: DUs, DLs, sit-ups

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

I) Bench Supported Bird-Dog Row: 5 sets of 5 per arm

II) Lateral DB Lunges: 4 sets of 6-8 per side

WOD

"Pile Driver"

Complete 3 Rounds

50 Double Unders

16 Alt. Renegade Row

14 DB Floor Press

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

Saturday, December 27th, 2025 WOD

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

5 rounds

200m run

20 wall balls 20/14

Rest 2 min

5 rounds

250m row

10 Burpees over erg

Rest 2 min

5 rounds

12/9 Echo bike Cal

5 snatches 95/65

*40 min cap

Friday, December 26th, 2025 WOD

Only 12 pm class today

This Week of Programming

• Sat: Normal Schedule

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

 I) Pendlay Rows: 5 sets of 5

II) Ab Rollouts: 3-4 sets of 4-10

WOD

"White Mountains"

Complete 5 Rounds

15/12 calsRow

12 Kettlebell Swings (53/35)

8 Handstand Push-Ups

*Rest 1 minute