Thursday, July 2nd, 2026 WOD

Proper recovery strategies are a very important part of being a CrossFit athlete. This week (and likely many other weeks), we've had feedback about how sore our athletes are from the programming. This is great and also challenging news. Below are some steps that move BEYOND our 60-minute classes that can only help your body recover.

• Proper sleep and rest (7-8 hrs consistently)

• Adequate caloric and protein intake to match your output

• Self-myofascial release or soft tissue mobilization

• Accessory strength movements: e.g., Crossover Symmetry, midline stability drills, thoracic spine mobilization, accessory strength, and more

• Modifying workouts appropriately to achieve the stimulus, and stay within what your body needs. This means if soreness is in an area that we are working in a class, modify the movement or scale back intensities to allow your body to get a workout, but not overdo it.

These are not all the answers. Many of these factors complement your workouts and your ability to maximize your workouts. Train hard, and RECOVER HARDER.

This Week of Programming

• Fri:  Running, DL, S2OH conditioning/ Then accessory Strength

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• 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

WOD

"Bow Bound"

AMRAP 5

7 Rounds of “The Chief” (115/75)

Max Calorie Row

rest 5 minutes 

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Row 

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Row

L3: 105/75, 115/85/, 135/95

L2: 95/65, 105/75, 115/85

L1: 75/55, 95/65, 105/75 

"The Chief"

3 Power cleans

6 Push-ups

9 Squats