Monday, September 22nd, 2025 WOD

Steven J showing off his squat mobility!

This Week of Programming

• Tue: Deadlifts/ 10 Rounds of C&J, RMUs, Burpees

• Wed: Interval WOD w/DUs, Burpee BJO, Power Cleans

• Thu: HS and HSPU Drills/ Steph's B-Day endurance WOD

• Fri:  Accessory Strength/ AMRAP 12: FS, Shoulder-2-OH, Knees-2-Elbows

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

Front Squats

• 5 @ 78%

• 4 sets of 3 @ >78%

• 2 sets of Heavy Singles

WOD

"Up the Middle"

Complete 4 Rounds

12 Toes to Bar

10 Double DB Hang Power Snatch

200' Farmer's Walk

Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15