Monday, June 16th, 2025 WOD

This Week of Programming

• Tue: Clean Strength, Lunges, Floor press, and TTB WOD

• Wed: Rowing and KBS conditioning and then Accessory Strength

• Thu: Juneteenth WOD

• Fri: Split Jerks, no WOD planned

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

​​​​Pause Bench Press (First 2 reps, pause at chest for 2 sec)

• 3 sets of 3 starting at 65%

Bench Press

• 2 sets of 5 @ 70%

• 2 sets of 2 at the heaviest load

• 1 set of 1 Eccentric Overload set @ 100-110%

WOD

Dani's Birthday WOD today!

"Tupper’s Lu'au"

AMRAP 16 minutes

300m MB Run

12-9-6 

HSPU

Wall Balls (30/20) 

Hang Power Clean (175/115)

*Run starts off every round

L3: 155/105

L2: 135/95

L1: 115/75

LB: 95/65