Tuesday, July 1st, 2025 WOD

Pull-up Posing Class w/Dani H.

This Week of Programming

• Wed: Bench Press, Interval WOD w/cleans, push-ups, and squats

• Thu: RDLs and Ab Wheel, Interval workout w/BJs, rowing and more

• Fri: 4th of July big workout

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

Pause Front Squats (on 1st Rep)

• 3 sets of 3 @ 73%

• 2 sets of 2 @ 80%

Front Squat

• 2 Max Rep Sets at 60-68%

WOD

"Screech"

21-18-15

Pull-Ups

Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45