Thursday, May 7th, 2026 WOD

Lunchtime Grind with Jake and Crew

1 RM Testing Schedule

• 4/28: Snatch

• 4/29: Front Squat

• 5/4: Press

• 5/5 Back Squat

• 5/8: Push Press

• 5/11: Power Clean

• 5/12: Deadlift & Bench Press

• 5/14: Jerk

• 5/19: Clean

This Week of Programming

• Fri:  Push Press 1 RM/ Rope Climbs, Burpees, Lunges

KSCF Notes

• Murph 2026 is happening a week early this year! Mark your calendars for Saturday, May 16th starting at 9:15 am. Time for all those Push-Ups!! 💪

• 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

Sumo Deadlift

• 3 sets of 5

• 3 sets of 3

WOD

"Redirect"

AMRAP 10 minutes

200' DB Front Rack Carries (50’ = 1 Rep)

20 DB Alt. Renegade Rows

80m Shuttle Runs (10m = 1 rep)

*32 reps in one round

Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15