Saturday, November 8th, 2025

Veterans Day Schedule 🇺🇸

A quick update for Veterans Day, Tuesday, November 11th. We’ll be running a modified schedule that day with the 6:00 a.m. and 7:15 a.m. classes canceled, while all other classes will run as usual.

Take a moment to thank and honor those who’ve served. Their strength, courage, and sacrifice inspire the spirit we bring into every workout. 💪🇺🇸

See you in the box!

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

For time with a partner

Buy-in: 800m run

Then, Complete 20 rounds

6 power cleans (135/95)

9 box jump overs (24/20)

12 wall balls (20/14)

Cash-out: 1000m row

*One partner working at a time except on buy in

40 min time cap

Friday, November 7th, 2025 WOD

The last day of the week. You can make it to the weekend.

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

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Mighty Express"

3-6-9-12

DB Squats (50/35)

Burpees to Target

*200' Farmers Carry after each round

L3: 45/30 

L2: 40/25 

L1: 35/20

Thursday, November 6th, 2025 WOD

Just a few jogs outside today. Enjoyyyy 🫶

This Week of Programming

• Fri:  Tempo Pull-Ups/ Unplanned conditioning

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

Skill

Handstands, HSPU, & HS Walking

WOD

"Spotty Stripes"

Complete 4 Rounds

8 HSPU

8 Box Jumps (24/20)

50' DB Walking Lunges (50/35)

400m Run

L3: 45/30 

L2: 40/25 

L1: 35/20