Monday, October 27th, 2025 WOD

Honoring Strength: Girl Benchmark Week at KSCF

In recognition of Breast Cancer Awareness Month, this week’s CrossFit programming is dedicated to the “Girls” benchmark workouts—the classic tests of grit, strength, and resilience that have defined CrossFit for years.

These workouts were originally designed to challenge both physical and mental endurance, and this week, we’re using them to honor the incredible women of our KSCF community and beyond. Each “Girl” workout symbolizes perseverance, courage, and the unwavering spirit that so many women embody; in the gym, in life, and in the fight against breast cancer.

Join us as we celebrate the power, resilience, and heart of the women who inspire us every day. 💗

This Week of Programming

• Tue: DL 1 RM Test/ "Amanda"

• Wed: Accessory Strength/ "Grace"

• Thu: "Barbara"

• Fri:  Tempo Pull-Ups/ "Diane"

1 RM Testing Schedule

• 10/6: Snatch

• 10/7: Bench Press

• 10/9: Clean & Jerk

• 10/13: Jerk

• 10/14: Back Squat

• 10/17: Press & Thruster

• 10/21: Clean

• 10/24: Front Squat

• 10/28: Deadlift

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) 1-arm DB Bench Press: 5 sets of 5

II) BB Bent Over Row: 5 sets of 5

WOD

"Nancy"

5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

L3: 85/55

L2: 75/45

L1: 65/35