Monday, June 23rd, 2025 WOD

Start your week off on bended knee with a strong workout!

This Week of Programming

• Tue: Press strength, longer triplet w/snatch, wallballs

• Wed: Pull-up tempo strength, short clean and TTB couplet

• Thu: HS and HS Walking, endurance running, DB snatch, rope climbs, and floor press

• Fri: DL Strength, shuttle, KB lunge, KB Thruster 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

Strength

Back Squat

Every 90 seconds for :

• 5 sets of 3 @ 70-80%

• 4 sets of 2 @ 80% or more

WOD

"Hercules"

AMRAP 14 minutes

7 HSPU

11 Burpee Box Jump Over (24/20)

7 Chest to Bar Pull-Up

PRIDE WOD, 2025

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

PRIDE WOD

Pride Workout

Buy-In: 1969m row - 1969 is the year of The Stonewall Riots

Then

4 Rounds for time

6 Power cleans (135/95) for the 6 original colors of the Pride flag

5 shoulder to overhead (135/95) for the 5 new colors of the Pride flag

19 wallballs

69 double unders

28 Push ups for June 28 the start of the modern LGBTQ movement

25 air squats for 2025 Pride

Friday, June 20th, 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

Strength

Jerk Balance

• 2 sets of 3 @ 40-55%

Split Jerks

• 2 sets of 3 @ 60-65%

• 3 sets of 2 @ 70-80%

WOD

"Go Hotwheels"

AMRAP 10 minutes

12 KB Cleans (53/35)

6 Burpee BJOs (24/20)

2/1 Wall Walks