Tuesday, September 23rd, 2025 WOD

1 RM Testing

Next week we will begin our 1 RM testing leading into the Fall/Winter seasons. We'll provide guidelines and a schedule of when the tests will be and what days we will test certain lifts. Keep your eyes peeled next week for our 1 RM testing schedule and protocol.

❤️ Love at First WOD 🖤

This Week of Programming

• Wed: Interval WOD w/DUs, Burpee BJO, Power Cleans

• Thu: HS and HSPU Drills/ Steph's B-Day endurance WOD

• Fri:  Accessory Strength/ AMRAP 12: FS, Shoulder-2-OH, Knees-2-Elbows

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

Dead Stop Deadlifts

• 3 sets of 5 @ 75-80%

Deadlifts

• 4 sets of 3 @ 80% or more

WOD

"Feelin' Like a Little Kid"

Complete 10 Rounds

3 Burpees over the Bar

2 Ring Muscle-Ups

1 Clean & Jerk (185/125)

L3: 155/105

L2: 135/85

L1: 115/75