Wednesday, December 3rd, 2025 WOD

Sepideh Getting back into her groove!

This Week of Programming

• Thu: Pull-ups/ MB Cluster WOD

• Fri:  Lunges and Core/ AMRAP w/carries, Ring Rows, and Wall Walks

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

"Shapeshifter II"

AMRAP 22 minutes

20 Overhead Squats (95/65)

25 Burpees Over Bar

20 Hang Power Snatch (115/75)

300/200m Row

20 Clean & Jerk (135/95)

L3: 95/65, 75/55, 115/85

L2: 65/45, 75/55, 95/65

L1: 75/55, 65/45, 55/35

Tuesday, December 2nd, 2025 WOD

NO COACH AT MORNING CLASSES

We will have no coach during the 6 and 7:15 am classes. The gym will be open at normal hours. A couple of our tenured members will be auditioning and leading each of these classes. Thank you to Travis and Jinbi for helping out the team.

This Week of Programming

• Wed: Endurance WOD w/OHS, Burpees, Snatches, C & J, and more

• Thu: Pull-ups/ MB Cluster WOD

• Fri:  Lunges and Core/ AMRAP w/carries, Ring Rows, and Wall Walks

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

Speed Back Squat

• 3 sets of 3, starting at 30% and building in weight

Pause Back Squat (2 second pause @ bottom

• 5-4-3 starting at 65% and building in weight

Back Squat

• 3 sets of 1 building to a heavy single

WOD

"Ezekiel"

Complete 4 Rounds

8 Muscle-Ups

10 Deadlifts (245/165)

8 Burpees

L3: 225/155

L2: 185/135

L1: 155/105

Monday, December 1st, 2025 WOD

Tuesday Snowstorm Schedule change

Due to Winter Storm Chan, there will be schedule modifications on Tuesday. Classes will be updated and canceled as the forecast becomes more clear. Likely, only our early morning classes will be canceled because Coach can't drive in during the snowstorm. The entire facility should still be open at normal hours.

This Week of Programming

• Tue: Back Squats/ MUs, DL, Burpees

• Wed: Endurance WOD w/OHS, Burpees, Snatches, C & J, and more

• Thu: Pull-ups/ MB Cluster WOD

• Fri:  Lunges and Core/ AMRAP w/carries, Ring Rows, and Wall Walks

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

Split Jerk Balance

• 3-3-3 starting at 40% and building toward first set weight

Split Jerk

• 2 sets of 3 @ 70%

• 1 set of 2 @ 75%

• 4 sets of 1 building up from 75%

WOD

"Sliced Cheese"

AMRAP 15 minutes

13 Box Jump overs (24/20)

18 Alternating Renegade Row (50/35)

35 Double Unders

13 Sit-Ups

L3: 45/30 

L2: 40/25 

L1: 35/20