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Friday, October 24th, 2025 WOD

Oct 23
1 min read

Our Member of the Month, Jen, always finding a new way to challenge herself.

1 RM Testing Schedule

10/6: Snatch
10/7: Bench Press
10/9: Clean & Jerk
10/13: Jerk
10/14: Back Squat
10/17: Press & Thruster
10/21: Clean
10/24: Front Squat
10/28: Deadlift

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

In 18 minutes, find 1 RM Front Squat

WOD

"Rising Dead"

25-20-15-10

Deadlift

*10 Box Jumps after each completed round of DLs

**DL set 1: 50% 1RM. Increase weight ~10% of 1RM every DL Set

Thursday, October 23rd, 2025 WOD

Oct 22
1 min read

Functional Fitness??

This Week of Programming

Fri: Front Squat 1 RM Test/ DL & BJ WOD

1 RM Testing Schedule

10/6: Snatch
10/7: Bench Press
10/9: Clean & Jerk
10/13: Jerk
10/14: Back Squat
10/17: Press & Thruster
10/21: Clean
10/24: Front Squat
10/28: Deadlift

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

Bench Press

3 sets of 10 @ 60-65%
2 sets of 5 @ 70%

WOD

"Sprinkle Cream"

Complete 3 Rounds

50-35-20 Double Unders

12/9 Ring Dips

400m Run

Wednesday, October 22nd, 2025 WOD

Oct 21
1 min read

One class, one workout, one new friend, building ourselves with comrades by our sides #brickbybrick

This Week of Programming

Thu: Bench Press/ DU, Run, Dip WOD
Fri: Front Squat 1 RM Test/ DL & BJ WOD

1 RM Testing Schedule

10/6: Snatch
10/7: Bench Press
10/9: Clean & Jerk
10/13: Jerk
10/14: Back Squat
10/17: Press & Thruster
10/21: Clean
10/24: Front Squat
10/28: Deadlift

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) BB RDLs: 4 sets of 6-8

II) Weighted Bench Planks: 4 sets of 30 seconds

WOD

"Squid Ink"

Complete 5 Rounds

12/9 Cal Row

6 Burpees

5 Hang Power Cleans (155/105)

*1 Minute Rest

L3: 135/95

L2: 115/75

L1: 95/65