Wednesday, March 18th, 2026 WOD

We've been loving all our Burpees Over Bar

This Week of Programming

• Thu: Nothing Planned Yet

• Fri:  Pendlay Rows/ Rope Climb, Run, Floor Press

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

Bench Press

• 2 sets of 8 @ 65-75%

• 2 sets of 5 @ 75-80%

• 1 set of 3 heaviest possible

Tempo Bench Press (4 second eccentric)

• 4-4-3

WOD

"Lumbar Therapy"

AMRAP 12 minutes

12 Alt. DB Snatch (55/40)

6 Box Jump Overs (30/24)

12 Wall Balls (30/20)

L3: 50/35

L2: 45/30

L1: 40/25