Thursday, April 9th, 2026 WOD

Linlu and Jefferson also with their faces of focus

This Week of Programming

• Fri:  Interval AMRAPs w/Rowing, Burpee BJOs, Deadlifts

KSCF Notes

• KSCF FaceOff Episode IX, April 11th starting at 9 am. Come support your fellow KSCFers while they push their limits against one another. Teams of 3 completing 3-4 workouts battling for the podium. Food, drinks, fitness, and friends. Hope to see you.

• 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) Box Step-Ups: 4 sets of 6-8/leg

II) Banded Lateral Chops: 3 sets of 10

WOD

"Sugar Sprinkles"

18-15-12

DB Front Squats (50/35)

Ring Rows

*400m Run after each round

L3: 45/30

L2: 40/25

L1: 35/20