Wednesday, September 16th, 2026 WOD

This Week of Programming

• Thu: BB Triplet conditioning

• Fri:  Unplanned Open Day. Send some workouts you want to do

KSCF Notes

• Challenge yourself with our HYROX-style workout to put your training to the test!  Saturday, September 19th 9:00 AM or 10:15 AM

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

• 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 6 Reps @ 75%

• 2 Sets of 2-3 @ 85%

• 2 sets of 5+ @ 70%+

WOD

"Rumination"

AMRAP 18 minutes

20 Overhead Squats (95/65)

20 Burpees Over the Bar

400m Run

16 Alt. DB Renegade Rows (50/35)

L3: 75/55 

L2: 65/45

L1: 55/35