Wednesday, November 12th, 2025 WOD

This Week of Programming

• Thu: OHS Strength/skill, then Interval HIIT w/rowing, OHS, Burpees

• Fri:  Open Day, no programming yet.

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

WOD

"Poached"

2-4-6-8-10

Muscle Ups (4-8-8-12-12 for Pull-up variations)

Double Unders (Complete 10x the reps)

Strength

I) DB Bird-Dog Row: 5 sets of 6-8/side

II) Half-Kneeling or Split Stance DB Chops: 4 sets of 10/side

III) BB Reverse Curls: 3 sets of 6-10