Friday, July 3rd, 2026 WOD

ONLY 12 PM CLASS TODAY.

FLASHBAAAAACCKKKK!!!

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• 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

"Garbage Collector"

Complete 3 Rounds

In 7 mins complete

800m run

AMRAP w/remaining time

12 Deadlifts (155/105)

9 Shoulder to OH

*Rest 1 minute

L3: 135/95

L2: 115/75

L1: 95/65

Strength

I) Weighted Ring Rows: 4 sets of 5

II) Bench Planks: 3 sets of 30 sec