Saturday, July 26th, 2025 WOD

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

For time with a partner

10 rounds relay style

4 Snatches 135/95

8 HSPUs

Then 800m run together

8 Rounds Relay style

12/9 cals bike

15 wall balls 20/14

Then 400m run together

6 rounds relay style

14 DB Snatches 50/35

7 Burpee box jump overs 24/20

Then 200m run together

45 min cap

Friday, July 25th, 2025 WOD

Enjoy your Summertime weather this weekend!

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:

I) Seated Box Jump max

II) Max Pull-Up Bar Hold

III) Max HS Hold

IV) Max Hollow Hold

WOD

"Pony Stripes"

Complete 4 Rounds

15 Sit-ups

12 DB Front Rack Walking Lunges (50/35)

9/7 Ring Dips

L3: 45/30

L2: 40/25

L1: 35/20

Thursday, July 24th, 2025 WOD

Arjun holding is own 6:25 pm Class!! 💪

This Week of Programming

• Fri: Seated BJ Max Height, Pull-up Bar Holds, 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

Clean & Jerk

Every 90 seconds for 5 sets (try to build in weight)

• Sets 1-2: 2 reps, 60-70% 1 RM Clean

• Sets 3-5: 1 rep, 75%

Then, in 7 minutes, complete sets of 1 at a heavier load

WOD

“Tailspin”

AMRAP 14:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders