Monday, September 22nd, 2025 WOD

Steven J showing off his squat mobility!

This Week of Programming

• Tue: Deadlifts/ 10 Rounds of C&J, RMUs, Burpees

• 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

Front Squats

• 5 @ 78%

• 4 sets of 3 @ >78%

• 2 sets of Heavy Singles

WOD

"Up the Middle"

Complete 4 Rounds

12 Toes to Bar

10 Double DB Hang Power Snatch

200' Farmer's Walk

Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15

Friday, September 19th, 2025 WOD

Ready for the WEEKENNNNDDD!!!

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

DB Seated Press

10-10-5-5-4

WOD

"Hamster Wheel"

AMRAP 10 minutes

8 Devil's Press (45/30)

6, 20m Shuttle Runs

6, 20m Farmers Carries

16 Floor Press

*Reduce 2 reps every Round completed

Eg: Round 2 reps = 6-4-4-12

** If 3 full rounds are completed, start over from the beginning as written

L3: 40/25

L2: 35/20

L1: 30/15

Thursday, September 18th, 2025 WOD

This Week of Programming

• Fri:  DB Strict Press/ AMRAP 10 w/Devil's Press, Floor Press, Shuttles, and more

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) Rear Foot Elevated Split Squat: 5 sets of 5

II) Weighted Reverse Crunch: 4 sets of 6-10

WOD

"Mathematecize"

30-22-16

Alt. DB Renegade Rows (50/35)

Toes to Bar

*Every 2 minutes starting at 2:00, complete 2 Clusters. At 8:00, complete 1 Cluster

L3: 45/30

L2: 40/25

L1: 35/20