Tuesday, January 6th, 2026 WOD

This Week of Programming

• Wed: Bench / MUs, S2OH, BJOs

• Thu: Cleans/ "20.2"

• Fri:  Jerk/ Push-ups, Sit-ups, Ski

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

Using 16 minutes:

I) HS Drills

II) Skin the Cat

WOD

"25.3"

5 wall walks

50-calorie row

5 wall walks

25 deadlifts (225/155)

5 wall walks

25 cleans (135/85)

5 wall walks

25 snatches (95/65)

5 wall walks

50-calorie row

*Time Cap = 20 minutes

L3: 205/135,115/75, 75/55

L2: 185/125, 105/65, 65/45

L1: 155/105, 95/65, 45/35

Monday, January 5th, 2o26 WOD

This Week of Programming

• Tue: Gymnastics Skillength/ Open"25.3" WOD

• Wed: Bench / MUs, S2OH, BJOs

• Thu: Cleans/ "20.2"

• Fri:  Jerk/ Push-ups, Sit-ups, Ski

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

Top-Half Deadlifts

Starting at 60% and building in weight

• 4 sets of 3

Deadlifts

• 3 sets of 4

WOD

"Mama Odie's Soup"

21-15-9

Kettlebell Swings (53/35)

Sit-Ups

*200' Front Rack Carry after each round (100'/arm)

Saturday, January 3rd, 2026 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

100 Burpees to a target

80 HSPUs

60 T2B

40 Devil Presses (50/35)

20 Wall walks (20/14)