Wednesday, July 30th, 2025 WOD

Fitness should be fun!! Through the challenges, make friends, and enjoy the positives 🙌💖

This Week of Programming

• Thu: Press, KBS, Sit-Ups, DUs

• Fri: Deadlifts, 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

WOD

“Special Sauce”

AMRAP 3: 

21 Overhead Squats

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

18 Overhead Squats 

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

15 Overhead Squats 

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

12 Overhead Squats 

12 Lateral Erg Burpees

Max Calorie Row

Rx: 95/65, 115/85, 135/95, 155/105

L3: 75/55, 95/65, 115/85, 135/95

L2: 65/45, 75/55, 95/65, 115/85

L1: 55/35, 65/45, 75/55, 95/65

Tuesday, July 29th, 2025 WOD

Coach Greg always moving up! One Inch Worm at a time 💪

This Week of Programming

• Wed: Interval WOD w/OHS, Rowing, Burpees

• Thu: Press, KBS, Sit-Ups, DUs

• Fri: Deadlifts, 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

Bench Press (4 second eccentric)

• 3 sets of 3 starting at 65% and building

Normal Tempo

• 5-5-3-2-2

WOD

"Cycl'it"

5 rounds for time 

5 clean jerks (135/95)

10 pull-ups 

15 box jumps (24/20)

*Time cap 15 min

L3: 115/75

L2: 105/65

L1: 95/55

Monday, JUly 28th, 2025 WOD

Driving into the week!!

This Week of Programming

• Tue: Bench Press, BB, Gymnastics triplet

• Wed: Interval WOD w/OHS, Rowing, Burpees

• Thu: Press, KBS, Sit-Ups, DUs

• Fri: Deadlifts, 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

​​Back Squat (4 second eccentric)

• 3 sets of 3 starting at 73% and building

Normal Tempo sets

• 3-3-2-2

WOD

"Low-Tide"

24-16-8

Box Step-Ups (24/20)

Toes to Bar

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20