Monday, July 13th, 2026 WOD

This Week of Programming

• Tue: Tempo Back Squats/ DL, Rope Climbs, Run

• Wed: Hybrid 40 min AMRAP w/Running, DB Thrusters, C2Bs, Lunges, Farmer's Carry

• Thu: Tempo Pull-ups/Ring Dips, DB C&J, Ren Row

• Fri:  Snatches/ Row, Burpees, DUs

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

Strength

Push Press

• 2 sets of 8 @ 65-70%

• 2 sets of 5 @ 75%

• 2 sets of 2-3 @ 80-85%

WOD

"Dwindle Sticks"

50-40-30-20-10

Double Unders

5-4-3-2-1

Humanmakers (50/35)

L3: 45/30

L2: 40/25

L1: 35/20