Thursday, July 30th, 2026 WOD

This Week of Programming

• Fri:  Accessory Strength/ Lunges, Renegade Rows, Shuttle runs

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

Strength

I) L-Sits: 4 sets of 10- 30 seconds

II) Heavy Suitcase Carry: 3 sets of 100'/arm

WOD

"Flowella"

Complete for Time

1.5/1.2k Ski (no more than 250m/bout)

100 KBS

100 Sit-Ups

2-minute Wall Sit

2-minute Plank

*Reps can be split in any order at any amount unless noted