Wednesday, November 5th, 2025 WOD

Happy Birthday to this Young Gun, Dad, and awesome Coach!! Enjoy, Neddy!

This Week of Programming

• Thu: HS & HSPU Drills/ 4 RFT w/HSPU, BJs, Lunges, Run

• 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

Strength

Bench Press

• 4 @ 75%

• 4 @ 80%

• 3-2-1 at desired intensity

• 2 sets of 10 at a successful load

WOD

"Sell It"

AMRAP 9 mins

10 Pull-ups

12 Thrusters (115/75)

L3: 95/65

L2: 85/55

L1: 75/45

Tuesday, November 4th, 2025 WOD

Omar ready for another heavy lift!

This Week of Programming

• Wed: Bench Press/ short AMRAP Couplet w/PU & Thrusters

• Thu: HS & HSPU Drills/ 4 RFT w/HSPU, BJs, Lunges, Run

• 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

Strength

Deadlifts

• 3 sets of 5 @ 70%

• 2-2-2 building in weight no more than 83%

WOD

"Masticate"

AMRAP 18 minutes

7 Deadlift (295/195)

10 Alt. Renegade Row (55/40)

15 Toes to Bar

10 DB Floor Press

7 Deadlift (245/145)

400m Run

DL Levels

L3: 275/185

L2: 225/155

L1: 185/125

DB Levels

L3: 50/35 

L2: 45/30 

L1: 40/25

Monday, November 3rd, 2025 WOD

This Week of Programming

• Tue: DL Strength/ 18 min AMRAP w/DL, Run, Row, TTB, Floor Press

• Wed: Bench Press/ short AMRAP Couplet w/PU & Thrusters

• Thu: HS & HSPU Drills/ 4 RFT w/HSPU, BJs, Lunges, Run

• 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

Strength

Snatch

Every 90 seconds, 1 set per 90 seconds

• 3 reps @ 60% 1 RM

• 2 sets of 2 reps @ 65%

• 2 sets of 2 reps @ 70%

WOD

"Switch Witch"

6-12-18-12-6

Cal Row

4-8-12-8-4

Push Press (115/75)

L3: 95/65

L2: 85/55

L1: 75/45