Tuesday, March 31st, 2026 WOD

David down low. Big Back Squat day today!!

This Week of Programming

• Wed: Ring Rows + Side Planks/ Ascending Rep Scheme Ren Row, SDLHP

• Thu: Murph Workout

• Fri:  EMOTM, Rowing and KBS/ Accessory Strengths

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

Back Squats

Complete 12 sets

• First 4-6 sets of 2 reps, then sets of 1

  • Start ~75-80% and build to ~90% as desired/if possible

  • Attempt to hit a 1-second pause at the bottom if you can

WOD

"Stuffed"

21-18-15

Cal Row (18-15-12 mod)

Ring Dips

Wall Balls (20/14)

MB Sit-Ups