Wednesday, October 22nd, 2025 WOD

One class, one workout, one new friend, building ourselves with comrades by our sides #brickbybrick

This Week of Programming

• Thu: Bench Press/ DU, Run, Dip WOD

• Fri:  Front Squat 1 RM Test/ DL & BJ WOD

1 RM Testing Schedule

• 10/6: Snatch

• 10/7: Bench Press

• 10/9: Clean & Jerk

• 10/13: Jerk

• 10/14: Back Squat

• 10/17: Press & Thruster

• 10/21: Clean

• 10/24: Front Squat

• 10/28: Deadlift

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

I) BB RDLs: 4 sets of 6-8

II) Weighted Bench Planks: 4 sets of 30 seconds

WOD

"Squid Ink"

Complete 5 Rounds

12/9 Cal Row

6 Burpees

5 Hang Power Cleans (155/105)

*1 Minute Rest

L3: 135/95

L2: 115/75

L1: 95/65