Friday, January 2nd 2026 WOD

Normal Schedule today.

Coach Meg loves a good snapshot of her workouts!! 😝

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

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Slushy"

AMRAP 12 mins

40 Double Unders

15 Deadlifts (245/175)

10 Sit-Ups

L3: 225/155

L2: 205/135

L1: 185/115

Wednesday, December 31st, 2025 WOD Outline

12 pm class only today.

Have a safe and happy New Year's eve.

This Week of Programming

• Thu: NO CLASSES

• Fri:  Normal Schedule: Tempo Pull-Ups/ 12-min AMRAP: DUs, DLs, sit-ups

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

“2026 New Years WOD”

Complete with a Partner

10-9-8-7-6-5-4-3-2-1

Hang Clean & Jerk (115/75)

Burpees Over Bar

Box Jump Overs (24/20)

Toes To bar

Kettlebell Swings (53/35)

Tuesday, December 30th, 2025 WOD

This Week of Programming

• Wed: 12 pm Class Only/ Partner Endurance WOD

• Thu: NO CLASSES

• Fri:  Normal Schedule: Tempo Pull-Ups/ 12-min AMRAP: DUs, DLs, sit-ups

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

Snatch Grip BTN Shoulder to Overhead

• 3-3-2-2

Snatch

Every 90 seconds for 5 sets

• 2-2-2-1-1

Start at 60-65% and build

WOD

"Soda Pop"

AMRAP 20 minutes

18 Wall Balls (20/14)

15 Chest-2-Bar Pull-Ups

8/5 Calorie Bike/Ski

12 Hang Squat Cleans (155/105)

10/6 Handstand Push-Ups

8/5 Calorie Bike/Ski

L3: 135/95

L2: 115/85

L1: 95/65