Monday, March 23rd, 2026 WOD

https://video.wixstatic.com/video/fe6c72_1f53263b1186407e833e98cf9ff13430/720p/mp4/file.mp4

Alex showing us veteran thruster pacing. You'll need it in today's WOD.

This Week of Programming

• Tue: Snatch/ Interval WOD w/Cleans, burpees, rowing

• Wed: "Murph" WOD

• Thu: DB Press/ Devil's Press, DB Carries, Ren. Row

• Fri:  TGUs, Farmer's Carries/ DUs, Pistols, DLs, BBJOs, TTB

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) DB Walking Lunge: 3 sets of 12 steps

II) Skater Squats: 2 sets of 5/leg

WOD

"GWehn's Boat"

18-15-12-9-6

Cals Row

Thrusters (75/55)

L3: 70/50

L2: 65/45

L1: 60/40