Monday, March 16th, 2026 WOD

Fit AF will be here today from 5 to 8 pm. Come try out their meals and get an even bigger discount off your first order. Generally, they give you a code the day of to score a better deal on your first order. It's worth it.

This Week of Programming

• Tue: Front Squats/ St Paddy's Day WOD w/PP, Burpees, Cleans,

• Wed: Bench Press/ BJOs, TTB, Push-ups

• Thu: Nothing Planned Yet

• Fri:  Pendlay Rows/ Rope Climb, Run, Floor Press

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

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Flavorless"

Every 4 minutes for 16 minutes

27/21 Cal Row

15 KBS (53/35)

2 Wall Walks

L3: 44/26

L2: 35/18

L1: 26/10