Wednesday, July 2nd, 2025 WOD

This week our schedule is modified due to the 4th of July. The facilities hours are also modified. You can view the facility hours on the CAC website or at the front desk of our facility. Take a look at our live schedule where classes on Friday and Saturday are modified.

This Week of Programming

• 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

Bottom Half Bench Press (start at 60%)

• 4 sets of 2 

Bench Press (starting at 77% and building)

• 2-2-2-2

WOD

"Bow Bound"

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Row

rest 5 minutes 

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Row 

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Row

"The Chief"

3 Power cleans

6 Push-ups

9 Squats

L3: 105/75, 115/85/, 135/95

L2: 95/65, 105/75, 115/85

L1: 75/55, 95/65, 105/75