Wednesday, January 14th, 2025 WOD

This Week of Programming

• Thu: Snatch Complex/ C&J's & Burpees

• Fri:  WOD First w/DB Snatches, TTB, Waiters/ Accessory Strength

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

In 18 minutes complete

• 1 set of 10 @ 63%

• 2 sets of 5 @ 75%

• 3 sets of 3 @ 80%

• 1 set of 1 @ your %

WOD

AMRAP 22 Minutes

25 Air Squats

20/16 Push-ups

400m Run

30 Walking Lunges

16 Chest-to-Bar Pull-Ups

Tuesday, January 13th, 2026 WOD

Fit AF will be setting a table up for food tasting Today. They'll be set up around 4 pm through 8 pm for you to try out their food. Stop by and taste some of our member amenities to help refine your diet and hit 2026 on a strong note.

This Week of Programming

• Wed: Back Squats / Murph Prep WOD w/running

• Thu: Snatch Complex/ C&J's & Burpees

• Fri:  WOD First w/DB Snatches, TTB, Waiters/ Accessory Strength

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) Turkish Get-Ups: 3 sets of 1/arm

WOD

"24.2"

AMRAP 20 mins

300-meter row

10 deadlifts (185/125)

50 double-unders

L3: 165/115

L2: 155/105

L1: 135/85

Monday, January 12th, 2026 WOD

Fit AF will be setting a table up for food tasting this Tuesday, January 13th. They'll be set up around 4 pm through 8 pm for you to try out their food. Stop by and taste some of our member amenities to help refine your diet and hit 2026 on a strong note.

This Week of Programming

• Tue: Ring Row strength/ Open"24.2" WOD w/ DLs, Rowing, DUs

• Wed: Back Squats / Murph Prep WOD w/running

• Thu: Snatch Complex/ C&J's & Burpees

• Fri:  WOD First w/DB Snatches, TTB, Waiters/ Accessory Strength

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

Press

• 3 sets of 5 @ 70-80%

• 4 sets of 1-2 @ >80%

• 1 set of max reps at 60%

WOD

"Hand Warmers"

Every 3 minutes x 5 rounds

25/18 cal row

10 KB Swings (53/35)

L3: 44/26

L2: 35/18

L1: 26/10