Monday, May 18th, 2026 WOD

Happy Birthday, Coach Meaghan 🎉

Today, and honestly all week, we’re celebrating Coach Meaghan.

Meg has been a backbone of KSCF since 2018 and has played such a huge role in building the community we have today. From helping athletes move better and gain confidence in their training, to quietly leading by example every single day, her impact reaches far beyond the whiteboard.

She may not love a ton of attention, but we couldn’t let the day go by without recognizing how grateful we are for her energy, consistency, humor, and care for this community.

If you see Meg this week, make sure to wish her a happy birthday.

1 RM Testing Schedule

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

This Week of Programming

• Tue: FINAL 1 RM TEST: CLEANS/ Makin' Bacon Faces WOD w/DUs, DLs, T2B

• Wed: Press/ Dips, HSPU, Running WOD

• Thu: Interval WOD w/DUs, Power Snatch & BBJOs

• Fri:  Accessory Strength/ Row & DB FS burner

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) DB Standing Bird-Dog Rows: 5 sets of 5-7 reps

II) Weighted Reverse Crunch: 4 sets of 6-10 reps

WOD

"Hole Spader"

Complete 5 Rounds

14/12 Calorie Row (reduce 2 cals each round)

6 Burpees Over Rower

14 Kettlebell Swings (53/35)

L3: 44/26

L2: 35/18

L1: 26/10

Saturday, May 16th, 2026 WOD

Murph is Today 💪

Murph kicks off today starting at 9:15 AM, and we’re excited to throw down together as a community.

Come early to join the group warm up, get locked in with everyone, and take on the workout together before we start running heats. If mornings are hectic or you need more flexibility, no worries, you can also swing by later and jump into any heat whenever you’re ready.

Friends and guests are absolutely welcome to join us for free, so bring someone along and let them experience what makes this community so special.

Whether you’re going full Murph, scaling, partnering up, or just showing up to challenge yourself, we’ll be cheering each other on every step of the way.

Big effort. Big community. Let’s get after it.

1 RM Testing Schedule

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

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

Friday, May 15th, 2026 WOD

Big Sweat... Bigger Community

💪Murph Tomorrow!!💪

Tomorrow is our annual Murph workout, and we’re ready to throw down together starting at 9:15 AM.

Whether you’re going Rx, scaling, partnering up, or just showing up to be part of the energy, we’d love to have you there. Friends and guests are welcome to join us for free, so bring someone along and let them experience what this community is all about.

We’ll be running heats until everyone finishes, and afterward we may head to a local spot for lunch to hang out, refuel, and celebrate surviving Murph together.

Big energy. Loud cheering. Good people.

1 RM Testing Schedule

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

This Week of Programming

• Sat: MURPH starting at 9:15 am

KSCF Notes

• Murph 2026 is happening a week early this year! Mark your calendars for Saturday, May 16th starting at 9:15 am. Time for all those Push-Ups!! 💪

• 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

Skill

HS & HS Walking Drills

WOD

Complete for time:

10-8-6-4-2

Box Jump Overs (30/24)

DB Alt. Renegade Row/arm (55/40)

L3: 50/35

L2: 45/30

L1: 40/25