Thursday, September 25th, 2025 WOD

1 RM Testing

Next week we will begin our 1 RM testing leading into the Fall/Winter seasons. We'll provide guidelines and a schedule of when the tests will be and what days we will test certain lifts. Keep your eyes peeled next week for our 1 RM testing schedule and protocol.

Happy Birthday to this Young Queen. Have a great day and you all can enjoy her BDay WOD

This Week of Programming

• Fri:  Accessory Strength/ AMRAP 12: FS, Shoulder-2-OH, Knees-2-Elbows

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

HS and HSPU Drills

WOD

"Aperol Sprint"

AMRAP 20 Mins

400 m Run

14 Alt. Hang DB Clean

7/4 Deficit Handstand Push-ups

14 DB Floor Press

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

Wednesday, September 24th, 2025 WOD

1 RM Testing

Next week we will begin our 1 RM testing leading into the Fall/Winter seasons. We'll provide guidelines and a schedule of when the tests will be and what days we will test certain lifts. Keep your eyes peeled next week for our 1 RM testing schedule and protocol.

Come support our KSCFam this weekend at the Hyrox competition. We have over a dozen of our members competing on Saturday and Sunday at the Boston Convention Center

This Week of Programming

• Thu: HS and HSPU Drills/ Steph's B-Day endurance "Aperol Sprint"

• Fri:  Accessory Strength/ AMRAP 12: FS, Shoulder-2-OH, Knees-2-Elbows

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

“Tach Out”

AMRAP 5: 

Buy-In: 100 Double Unders (200 SUs)

12 1-Arm DB Thruster (45/30)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 

Buy-In: 100 Double Unders (200 SUs)

8 1-Arm DB Thruster (50/35)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: 

Buy-In: 100 Double Unders (200 SUs)

4 1-Arm DB Thruster (55/40)

4 Burpee Box Jump Overs (24/20)

L3: 40/25, 45/30, 50/35

L2: 35/20, 40/25, 45/30

L1: 30/15, 35/20, 40/25

Tuesday, September 23rd, 2025 WOD

1 RM Testing

Next week we will begin our 1 RM testing leading into the Fall/Winter seasons. We'll provide guidelines and a schedule of when the tests will be and what days we will test certain lifts. Keep your eyes peeled next week for our 1 RM testing schedule and protocol.

❤️ Love at First WOD 🖤

This Week of Programming

• Wed: Interval WOD w/DUs, Burpee BJO, Power Cleans

• Thu: HS and HSPU Drills/ Steph's B-Day endurance WOD

• Fri:  Accessory Strength/ AMRAP 12: FS, Shoulder-2-OH, Knees-2-Elbows

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

Dead Stop Deadlifts

• 3 sets of 5 @ 75-80%

Deadlifts

• 4 sets of 3 @ 80% or more

WOD

"Feelin' Like a Little Kid"

Complete 10 Rounds

3 Burpees over the Bar

2 Ring Muscle-Ups

1 Clean & Jerk (185/125)

L3: 155/105

L2: 135/85

L1: 115/75