Monday, October 13th, 2025 WOD

Big Day of TTB For crew today. Zach showing us his grind face

This Week of Programming

• Tue: Bench Press 1 RM Test

• Wed: Tempo Pull-ups

• Thu: Clean & Jerk 1 RM Test

• Fri:  Nothing Planned yet

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 17 minutes, 1 RM Jerk

WOD

“Clothesline”

AMRAP 12 minutes 

2 Push Presses (135/95)

2 Toes to Bar 

2 Box Jump Overs (24/20)

4 Push Presses (135/95)

4 Toes to Bar 

4 Box Jump Overs (24/20)

…Up by (2’s) until finish

L3: 115/75

L2: 105/65

L1: 95/55

Saturday, October 11th, 2025 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

WOD

EMOTM for 40

Min 1: 15/12 Cal row

Min 2: 10 T2B

Min 3: 12/10 Ski Erg

Min 4: 1 round of Macho Man (3 power cleans, 3 front squats, 3 push jerks) (155/105)

Friday, October 10th, 2025 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

WOD

"Pitching Wedge"

AMRAP 10 Minutes

8 Alt. Devil's Press (50/35)

50' Goblet Walking Lunge

3/2 Wall Walks

L3: 45/30

L2: 40/25

L1: 35/20

Strength

Complete 4 GIANT Sets

I) Single Leg Weighted Hip Lift: 6-10/ leg

II) Banded half-kneeling Chops: 8-12/side

III) Prone Grip BB Curls: 5-8