BLOG | KSCF

Thursday, October 16th, 2025 WOD

Oct 15, 2025
1 min read

This Week of Programming

Fri: 1 RM Press & Thruster/ AMRAP: DUs, Burpee Box Step-Overs and one more

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

Skill

Handstand Drills

WOD

"Waltz"

Complete 3 Rounds

400m Run

12 Deadlifts (225/155)

6 Burpees Over Bar

L3: 205/145

L2: 185/125

L1: 155/105

Wednesday, October 15th, 2025 WOD

Oct 14, 2025
1 min read

Happy Birthday to this Fitspiration, Jinbi. Have fun on her celebratory WOD.

This Week of Programming

Thu: HS Drills/ Not sure yet
Fri: 1 RM Press & Thruster/ Surprise WOD

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

Complete 4 GIANT Sets

I) Sumo Deadlifts: 5-7 reps

II) Dragon Flags: 2-4 reps

III) Incline DB Rows: 5-7 reps

WOD

"Jin-Booty BDay Burn"

AMRAP 20 Minutes

20 DB Walking Lunges (50/35)

10 DB Floor Press (50/35)

15 Hang Power Cleans (50/35)

*Across the WOD, Complete 25 BMUs

DBs:

L3: 45/30

L2: 40/25

L1: 35/20

MU/Pull-up Levels

L3: 20

L2: 15

L1: 10

Tuesday, October 14th, 2025 WOD

Oct 13, 2025
1 min read

Drop it like a Persian Squat

This Week of Programming

Wed: Accessory Strength/longer WOD w/Farmer's carries, Ring Rows, & Lunges
Thu: HS Drills/ AMRAP w/DB Cleans, Ren. Rows, & MUs
Fri: 1 RM Press & Thruster/ Surprise WOD

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, 1 RM Back Squat

WOD

“Blitzen”

Complete 5 Rounds

20/15 Calorie Row

10 Thrusters (115/75)

L3: 105/65

L2: 95/55

L1: 75/45