Wednesday, December 17th, 2025 WOD

Holiday Schedule Update

Over the next couple of weeks, we’ll be running modified gym hours and class schedules. Be sure to check our live schedule for the most up-to-date class times and any changes.

If you’re already traveling or getting ready to head out, we’re wishing you safe travels and good time with family and friends. Thanks for rolling with the schedule adjustments, and we’re looking forward to seeing everyone back in the gym soon.

This Week of Programming

• Thu: C&J strength/ "Cindy" interval WOD

• Fri:  Accessory Strength/ Interval couplet 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

"Engine Portal"

AMRAP 13 Minutes

12 Hang Squat Snatch (95/65)

48 Double Unders

12 Ring Dips

24 Double Unders

L3: 75/55

L2: 55/45

L1: 45/35

Strength

I) Incline DB Press: 5-8 reps

II) Half-kneeling Landmine Rotations: 6-10/side

III) Weighted Bench Planks: 30-45 seconds

Tuesday, December 16th, 2025 WOD

Look at you Linlu! A strong neutral spine for every rep! 👏👏

This Week of Programming

• Wed: WOD first w/Snatches, Dips, DUs/ Accessory Strength

• Thu: C&J strength/ "Cindy" interval WOD

• Fri:  Accessory Strength/ Interval couplet 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

Strength

I) BB Alt. Front Rack Reverse Lunge

• 3 sets of 12-16 reps

II) DB Step-Ups

• 2 sets of 8-10 reps/leg

WOD

“Joker”

1-2-3-4-5-6-7-8-9-10

Toes to Bar 

10-9-8-7-6-5-4-3-2-1

Deadlifts (245/175)

L3: 225/155

L2: 205/135

L1: 185/115

Monday, December 15th, 2025 WOD

Building Friendships

This Week of Programming

• Tue: BB Front Rack Rev. Lunge, Step-Ups/ TTB & DL Ascending-Descending ladder

• Wed: WOD first w/Snatches, Dips, DUs/ Accessory Strength

• Thu: C&J strength/ "Cindy" interval WOD

• Fri:  Accessory Strength/ Interval couplet 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

Strength

Push Press

• 3 sets of 4 starting at 73% and building

• 2 sets of 6 at heaviest load

• 1 set of 3 at heaviest load

WOD

"Highway"

21 Burpees Over Bar

15 Front Squat (135/85)

9 Push Jerk

15 Burpees Over Bar

 12 Front Squat (155/105)

6 Push Jerk

9 Burpees Over Bar

9 Front Squat (175/115)

3 Push Jerk

L3: 115/75, 135/85, 155/105

L2: 95/65, 115/75, 135/85

L1: 65/45, 95/65, 115/75