Wednesday, October 2nd, 2025 WOD

Functional Fitness at its BEST!

This Week of Programming

• Fri:  Overhead Squat 1 RM Test

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

"Coast"

AMRAP 3 mins

Buy-In: 21/18 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 18/15 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 15/12 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 12/9 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

Wednesday, October 1st, 2025 WOD

1 RM Testing

We recommend you approach your 1 RM using a 3-max rep attempts as your guide. Set 1 should be slightly below (3-8% less than) your 1 RM. Set 2 should be at or slightly above your suspected 1 RM. Set 3 should be anywhere you feel like going depending on how sets 1 and 2 go. Ideally, you hit another PR, but if attempt 2 is missed, you may need to back off a bit or remain the same. You can certainly execute more than 3 attempts, but every missed rep means you exhaust your CNS and muscles, leading to a more challenging successive effort. Make smaller jumps that may use the PR plates rather than 2.5lb plates, so the increases are smaller and more achievable. 

Happy 35th Birthday to this, Persian Prince!! ❤️ u Rouzy

This Week of Programming

• Thu: Interval WOD

• Fri:  Overhead Squat 1 RM Test

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 Power Clean

WOD

"Danny"

50-40-30-20-10

Double Unders

35-30-25-20-15

Hand Release Push-Ups

*Scaling option would start at 30 HR Push-ups and reduce 5 reps each round

Tuesday, September 30th, 2025 WOD

1 RM Testing

We recommend you approach your 1 RM using a 3-max rep attempts as your guide. Set 1 should be slightly below (3-8% less than) your 1 RM. Set 2 should be at or slightly above your suspected 1 RM. Set 3 should be anywhere you feel like going depending on how sets 1 and 2 go. Ideally, you hit another PR, but if attempt 2 is missed, you may need to back off a bit or remain the same. You can certainly execute more than 3 attempts, but every missed rep means you exhaust your CNS and muscles, leading to a more challenging successive effort. Make smaller jumps that may use the PR plates rather than 2.5lb plates, so the increases are smaller and more achievable. 

Good Luck!!

This Week of Programming

• Wed: Power Clean 1 RM Test

• Thu: Interval WOD

• Fri:  Overhead Squat 1 RM Test

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 16 minutes, 1 RM Push Press

WOD

"Deserve & Deliver"

AMRAP 16 Minutes

15 Chest to Bar Pull-Ups

10 DB Hang Squat Cleans (50/35)

100' DB Contralateral Farmer/Waiter Carry/side

15 Sit-Ups

L3: 45/30

L2: 40/25

L1: 35/20