Thursday, November 13th, 2025 WOD

This Week of Programming

• Fri:  Open Day, no programming yet.

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

Overhead Squat

In 12 minutes

   3-3-3-3

WOD

“Hot Sauce”

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees 

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 

15/11 Calorie Row 

15 Lateral Erg Burpees 

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 

12/9 Calorie Row 

12 Lateral Erg Burpees 

Max Overhead Squats (135/95)

L3: 115/85, 95/65, 75/55, 65/45

L2: 95/65, 75/55, 65/45, 55/35

L1: 75/55, 65/45, 55/35, 45/15