Wednesday, October 29th, 2025 WOD

Midweek Motivation Is BACK!

We’re excited to share that our Wednesday 6:25 p.m. CrossFit class has been back on the schedule all month—and it’s here to stay! Coach Chiara is leading the way, bringing her energy, expertise, and fun approach to keep your midweek momentum strong.

As the days get shorter and the weather cools down, let’s keep that fitness fire burning. Staying consistent through the colder months is how we keep getting stronger—together.

Join us this week for a fun “Grace” workout and keep showing up for yourself and your community. See you in the box! 💪🔥

ABSTRACT J-ART

This Week of Programming

• Wed: Accessory Strength/ "Grace"

• Thu: "Barbara"

• Fri:  Tempo Pull-Ups/ "Diane"

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

Complete 4 GIANT Sets

I) DB Concentration Curls: 6-10/arm

II) Copenhagen Plank Lifts w/hold: 8 reps, then 15 second hold

WOD

"Grace"

For Time:

30 Clean-and-Jerks (135/95 lbs)

L3: 115/75

L2: 105/65

L1: 95/55

Tuesday, October 28th, 2025 WOD

Honoring Strength: Girl Benchmark Week at KSCF

In recognition of Breast Cancer Awareness Month, this week’s CrossFit programming is dedicated to the “Girls” benchmark workouts—the classic tests of grit, strength, and resilience that have defined CrossFit for years.

These workouts were originally designed to challenge both physical and mental endurance, and this week, we’re using them to honor the incredible women of our KSCF community and beyond. Each “Girl” workout symbolizes perseverance, courage, and the unwavering spirit that so many women embody; in the gym, in life, and in the fight against breast cancer.

Join us as we celebrate the power, resilience, and heart of the women who inspire us every day. 💗

Maren maxing out and forging new strength!! 💪

This Week of Programming

• Wed: Accessory Strength/ "Grace"

• Thu: "Barbara"

• Fri:  Tempo Pull-Ups/ "Diane"

1 RM Testing Schedule

• 10/6: Snatch

• 10/7: Bench Press

• 10/9: Clean & Jerk

• 10/13: Jerk

• 10/14: Back Squat

• 10/17: Press & Thruster

• 10/21: Clean

• 10/24: Front Squat

• 10/28: Deadlift

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 20 minutes, find 1 RM Deadlift

WOD

"Amanda"

9-7-5

Muscle-Ups

Squat Snatches (135/95)

L3: 115/75

L2: 105/65

L1: 95/55

Monday, October 27th, 2025 WOD

Honoring Strength: Girl Benchmark Week at KSCF

In recognition of Breast Cancer Awareness Month, this week’s CrossFit programming is dedicated to the “Girls” benchmark workouts—the classic tests of grit, strength, and resilience that have defined CrossFit for years.

These workouts were originally designed to challenge both physical and mental endurance, and this week, we’re using them to honor the incredible women of our KSCF community and beyond. Each “Girl” workout symbolizes perseverance, courage, and the unwavering spirit that so many women embody; in the gym, in life, and in the fight against breast cancer.

Join us as we celebrate the power, resilience, and heart of the women who inspire us every day. 💗

This Week of Programming

• Tue: DL 1 RM Test/ "Amanda"

• Wed: Accessory Strength/ "Grace"

• Thu: "Barbara"

• Fri:  Tempo Pull-Ups/ "Diane"

1 RM Testing Schedule

• 10/6: Snatch

• 10/7: Bench Press

• 10/9: Clean & Jerk

• 10/13: Jerk

• 10/14: Back Squat

• 10/17: Press & Thruster

• 10/21: Clean

• 10/24: Front Squat

• 10/28: Deadlift

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) 1-arm DB Bench Press: 5 sets of 5

II) BB Bent Over Row: 5 sets of 5

WOD

"Nancy"

5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

L3: 85/55

L2: 75/45

L1: 65/35