Wednesday, December 10th, 2025 WOD

Brothahs from anothah Mothah

This Week of Programming

• Thu: Deadlifts & Sumo DL/ Open 24.1 Test

• Fri:  OHS & Skin the Cat/ Short conditioning workout before

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

Bench Press

• 2 sets of 5 @ 75%

Building up from 75%

• 2 sets of 3 

• 2 sets of 2 

Back off the load

• 2 sets of 10

WOD

"Clock Game"

Complete 6 Rounds

6 Devils Press (40/25)

12 Pull-Ups

*Starting at 0:00 and every 2 mins that pass: 25'Front Rack Walking Lunges

L3: 35/20

L2: 30/15

L1: 25/10

Tuesday, December 9th, 2025 WOD

This Week of Programming

• Wed: Bench Press/ "Clock Game", Devil's Press & Pull-Up test

• Thu: Deadlifts & Sumo DL/ Open 24.1 Test

• Fri:  OHS & Skin the Cat/ Short conditioning workout before

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

In 18 minutes

Snatch Balance

3 sets of 3 starting at 30%

Hang Power Snatch

3-3-2

Hang Snatch

2-2-1-1

WOD

"Tootie Talk"

5 Wall Walks

21/18 Cal Row

30 Alt. DB Hang Clean & Jerk (55/40)

4 Wall Walks

15/12 Cal Row

20 Alt. DB Hang Clean & Jerk

3 Wall Walks

9/6 Cal Row

10 Alt. DB Hang Clean & Jerk

L3: 50/35 

L2: 45/30 

L1: 40/25

Monday, December 8th, 2025 WOD

This Week of Programming

• Tue: Hang Snatch/ Wall Walk, DU, DB C&J Open Prep

• Wed: Bench Press/ "Clock Game", Devil's Press & Pull-Up test

• Thu: Deadlifts & Sumo DL/ Open 24.1 Test

• Fri:  OHS & Skin the Cat/ Short conditioning workout before

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

Bottom-Half Front Squats

• 3 sets of 3 starting at 70% and building

Front Squats

• 4 sets of 4 starting at 75% and building to your desired load

WOD

"Candy Cane Conditioning"

AMRAP 10 minutes

12 Overhead Squats (95/65)

36 Double Unders

12 Toes To Bar

L3: 75/55

L2: 55/45

L1: 45/35