Friday, May 1st, 2026 WOD

🍑 Start your weekend TOGETHER! Building Better Bootys 🍑

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

• Fri:  AMRAP w/row, KBS, Farmers/ Accessory strength

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

WOD

"Hop, Skip, and a Swing"

AMRAP 10 minutes

13/10 Cal Row

15 Ukrainian Swings (>53/44)

200' Farmer's Carry (using 1KB)

L3: 53/35

L2: 44/26

L1: 35/18

Strength

Complete 4 GIANT Sets

I) BB RDLs: 6-8 reps

II) Prone Bench Y's or Banded Retractions: 8-12 w/2sec pause @ top

III) Wtd. Bench Planks: 30 seconds