Wednesday, August 20th, 2025 WOD

John, lunging his way into a STRONG summer finish 💪

This Week of Programming

• Thu: Tempo Pull-Ups/ Burpees, DB Clean couplet

• Fri: HS & HS Walking drills and Ab Wheel/ No WOD yet

• Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭

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 Squat

• 2 sets of 8 @ 65%

• 4 sets of 4 @ 70-85%

WOD

"The Forbidden Apple"

15-12-9-6-3

Push Jerk

Back Squat

*Every time the bar is dropped or touches the floor, complete 1 Cluster

Rx: 135/95

L3: 115/85

L2: 95/65

L1: 75/55

Tuesday, August 19th, 2025 WOD

CrossFit... #CouplesTherapy ~ Dani & Travis HyroxFit prepping together

This Week of Programming

• Wed: Front Squats/ BB couplet burner w/Back Squats and Jerks

• Thu: Tempo Pull-Ups/ Burpees, DB Clean couplet

• Fri: HS & HS Walking drills and Ab Wheel/ No WOD yet

• Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭

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

Speed Bench Press (Less than 5 seconds)

• 3 sets of 5 starting around 45%

Bench Press

• 3 sets of 4 @ 75-80%

• 2 sets of 7 @ 65-70%

WOD

"2 Cans of Spinach"

AMRAP 13 mins

14 Toes to Bar

20 KB Swing

50' 1-Arm Overhead Walking KB Lunge

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10

Monday, August 18th, 2025 WOD

PLLEEEAAAASSSEEE don't let Coach see I'm not squatting to depth

This Week of Programming

• Tue: Bench Press/ AMRAP w/TTB, Swings, Lunges

• Wed: Front Squats/ BB couplet burner w/Back Squats and Jerks

• Thu: Tempo Pull-Ups/ Burpees, DB Clean couplet

• Fri: HS & HS Walking drills and Ab Wheel/ No WOD yet

• Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭

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

Snatch

Every 90 Seconds for 7 sets

• 1 Pause Below Knee Snatch + 1 Hang Snatch w/pause at catch + 1 OHS

WOD

"Glue Stick"

Complete 4 Rounds

4-3-2-1 HuManMakers (50/35)

50 Double Unders

21/15 Calorie Row

L3: 45/30

L2: 40/25

L1: 35/20