Wednesday, August 20th, 2025 WOD

John, lunging his way into a STRONG summer finish 💪

This Week of Programming

• Thu: Tempo Pull-Ups/ Burpees, DB Clean couplet

• Fri: HS & HS Walking drills and Ab Wheel/ No WOD yet

• Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭

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

Front Squat

• 2 sets of 8 @ 65%

• 4 sets of 4 @ 70-85%

WOD

"The Forbidden Apple"

15-12-9-6-3

Push Jerk

Back Squat

*Every time the bar is dropped or touches the floor, complete 1 Cluster

Rx: 135/95

L3: 115/85

L2: 95/65

L1: 75/55