Wednesday, September 3rd, 2025 WOD

An outstanding definition of hard work!

This Week of Programming

• Thu: Accessory Strength/ DB WOD w/Ren. Rows, Hang DB Snatch, Front Rack Carries

• Fri:  Reverse Lunges/ AMRAP w/running, KBS, BJs, and Push-ups

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

Push Press

• 2 sets of 4 @ 75%

• 3 sets of 3 >75%

• 1 set of Max reps heavier than previous set

WOD

"13.4"

AMRAP 7 minutes

3-6-9-12-15...

Clean & Jerks (135/95)

Toes to Bar

L3: 115/75

L2: 95/65

L1: 75/55

Tuesday, September 2nd, 2025 WOD

Cedric on the hustle.

This Week of Programming

• Wed: Push Press/ Open WOD 13.4

• Thu: Accessory Strength/ DB WOD w/Ren. Rows, PP, Front Rack Carries

• Fri:  Reverse Lunges/ AMRAP w/running, KBS, BJs, and Push-ups

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

Cleans

In 18 minutes

• 6 sets of 2 starting at 65%

• 2 sets of 1 

WOD

"Avoid The White Light"

Complete for Time

30-20-10

Wall Balls (30/20)

38-75-150

Double Unders

Saturday, August 30th, 2025 WOD

Only one class today. No classes on Labor Day but the facility will be open from 10 am - 4 pm to sue for Open Gym.

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

"Lumberjack 20"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (70/53)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run