Tuesday, November 18th, 2025 WOD

John isn't sweating enough yet, he'll probably get another workout in after this workout.

This Week of Programming

• Wed: HS Skills/ 20 min AMRAP, ascending reps, Pull-ups, DB OHS, BBJO, Rowing

• Thu: DL Strength/ DB Thruster and rowing WOD

• Fri:  Accessory w/DB Press/ Short AMRAP w/DUs, KBS, MB Slams

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

• 3 sets of 8 @ 65-70%

• 2 sets of 4 @ 75-80%

WOD

"Oil Can"

Complete 10 Rounds

3 Back Squats

2 Push Jerk

1 Hang Power Clean

Rx: 185/115

L3: 155/105

L2: 135/95

L1: 115/75

Monday, November 17th, 2025 WOD

Positive Mindset to start the week

This Week of Programming

• Tue: Front Squat/ BB triplet w/BS, Jerk, Hang Clean

• Wed: HS Skills/ 20 min AMRAP, ascending reps, Pull-ups, DB OHS, BBJO, Rowing

• Thu: DL Strength/ DB Thruster and rowing WOD

• Fri:  Accessory w/DB Press/ Short AMRAP w/DUs, KBS, MB Slams

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) Weighted Ring Rows: 5 sets of 5

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

WOD

"Pepe's Prawnspiration"

AMRAP 13 mins

22 Wall Balls

44 Double Unders

5 Ring Muscle-Ups

12 Alt. Hang Clean & Jerk (55/40)

L3: 50/35 

L2: 45/30 

L1: 40/25

Saturday, November 15th, 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

3 rounds for time

500m row

6 hang snatches (135/95)

Rest 3 min

3 rounds for time

400m run

8 hang power cleans (155/105)

Rest 3 min

3 rounds for time

500m ski

10 deadlifts (185/125)