Wednesday, September 17th, 2025 WOD

This Week of Programming

• Thu: Accessory Strength: Rear Foot Elevated Split Squat + Reverse Crunch/ Shorter WOD

• Fri:  DB Strict Press/ AMRAP 10 w/Devil's Press, Floor Press, Shuttles, and more

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 6 Reps @ 75%

• 2 Sets of 2-3 @ 85%

• 2 sets of 5+ @ 70%+

WOD

"Run-Rinse-Repeat"

Complete 5 Rounds

Every 4 minutes

300 m Run

8 Hang Power Snatch 

6 Box Jump Overs

Rx: 115/75

L3: 95/65

L2: 75/55

L1: 55/45