Tuesday, August 11th, 2026 WOD

Community Cup Workout #1 is here today.

Tomorrow we're running Workout #1 of the CrossFit Community Cup, a competition happening across boxes all over the world right now. We're jumping in because it's a great time to test yourself against a workout the CrossFit community is doing together.

So come ready to work. It's another day to push yourself, see where you stand, and have some fun doing it alongside your KSCF crew.

See you on the floor.

https://video.wixstatic.com/video/fe6c72_8203dbab86234ee0ae452ea1515e0dc0/720p/mp4/file.mp4

This Week of Programming

• Wed: Accessory Strength/ Interval triplet w/KBS, Burpees, WBs

• Thu: Snatch Complex/Lunges and Devil's Press

• Fri:  HS and Hip Drills/ Run, Floor Press, HS Walks

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

Snatch Grip Deadlift

3 sets of 3

Deadlift

8-6-5-4

WOD

"2007 Hopper"

For time:

1,000-meter row

Then,

5 rounds of:

25 pull-ups

7 shoulder-to-overheads (135/85)

Time cap: 20 minutes

Pull-up Levels

L3: 15 Pull-ups

L2: 10 Pull-ups

L1: 5 Pull-ups

L: 15 Ring Rows

S2OH Levels

L3: 95/65

L2: 65/45

L1: 45/35