Friday, August 29th, 2025 WOD

Our Member of the Month, Sepideh, drilling her kipping skills to be a bit better than yesterday

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) Single Leg RDLs: 4 sets of 6-8/leg

II) Bench Planks: 4 sets of 30 seconds

WOD

Buy-In: 800m Run

AMRAP 8 Minutes

9/6 Ring Dips

15 Sit-Ups

6 Box Jump Overs (24/20)

Cash-Out: 1k Row

Thursday, August 28th, 2025 WOD

This Week of Programming

• Fri:  Accessory Strength/ No WOD Planned

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

Box Back Squat

Every 75 seconds:

• 4 sets of 3 at heaviest load

Back Squat 

In 4 minutes:

• 3-2

WOD

"Jump Street"

AMRAP 3 Minutes

50 Double Unders

20 Burpees

Max Thrusters (75/55)

Rest 3 Mins

AMRAP 3 Mins

40 DUs

15 Burpees

Max Thrusters (95/65)

Rest 3 mins

AMRAP 3 Mins

30 DU's

10 Burpees

Max Thrusters (115/75)

Rest 3 Mins

AMRAP 3 mins

20 DU's 

5 Burpees

Max Thrusters (135/85)

L3: 65/45, 75/55, 95/65, 115/75

L2: 55/35, 65/45, 75/55, 95/65

L1: 45/15, 55/35, 65/45, 75/55

Wednesday, August 27th, 2025 WOD

This Week of Programming

• Thu: Box Back Squat/ Interval w/DU, Burpees, Thrusters

• Fri:  Accessory Strength/ No WOD Planned

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) DB Push Press: 4 sets of 4-6/arm

II) Half-Kneeling Landmine Rotations: 4 sets of 6-10/side

WOD

"Rattle Off"

12-9-6-3

Bar Muscle Up

12-10-8-6

Hang Power Snatch

*Run 400 m after each round

Rx: 135/95

L3: 115/75

L2: 95/65

L1: 75/55