Tuesday, May 6th, 2025 WOD

1 RM Testing

We will be implementing our first 1 RM tests beginning this week. The full testing schedule has not yet been established, but it should be completed today and posted here on Wednesday and each day moving forward.

This Week of Programming

• Wed: DB Row Strength, AMRAP with Snatches and Rowing

• Thu: Push Press 1 RM Test, Rope Climb and Reverse lunges in WOD

• Fri: Snatch 1 RM Test, Medium length AMRAP w/DLs and DUs

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

WOD

Complete 2 rounds

800-meter run 

40 Squats

30 Push-ups 

20 Pull-Ups

Run 400m

10 Strict Pull-Ups

15 Ring Dips

10 Thrusters (115/75)

*Wear a 20/14# vest if completing Murph with vest

L3: 95/65

L2: 75/55

L1: 55/35

Gymnastics Class

20 min EMOM-

1. 6-8 (rope) knees to elbows

2. 10-12 ring dips/ box tricep dips

3. :30-40s weighted wall sit

4. 3-8 strict PU

5. :20-:30s bear hold (against the wall)