Friday, November 14th, 2025 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

Strength

I) Turkish Get-Ups: 4 sets of 3/arm

II) Ring Dips: 8-6-5-5

WOD

"Renegade of Pump"

AMRAP 11 Minutes

32 Double Unders

12 Push-Up to Renegade Row (50/35)

8 MB Sit-Ups (20/14)

L3: 45/30 

L2: 40/25 

L1: 35/20