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15 minutes ago1 min read

Monday, January 20th, 2025 WOD

This Week of Programming

KSCF Notes

It's the New Year and refining our diet as a core principle to our 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

Hang Snatch

Hang Snatch

WOD

"Baby's MIlk"

Complete for Time

60 Alt. DB Snatch (50/35)

300 Double Unders

60 Box Step-Ups (24/20)

*Break up sets in any way desired to complete the total volume

L3: 45/30

L2: 40/25

L1: 35/20

2 days ago1 min read

KSCF Notes

It's the New Year and refining our diet as a core principle to our 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

EMOTM for 25

Min 1: 4 Push presses (155/105) 8/6 Cal row

Min 2: 4 Power cleans (155/105) 8 Wall balls (30/20)

Min 3: 4 Deadlifts (155/105) 8 Burpees

Min 4: 4 Front Squats (155/105), 8 pull-ups

Min 5: Rest

*Repeat from 7/2023

3 days ago1 min read

KSCF Notes

It's the New Year and refining our diet as a core principle to our 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

"Puffer Arms"

AMRAP 10 Minutes

3 Wall Walks

12 Ring Dips

44 Double Unders

Strength

I) Supine Banded Facepulls: 4 sets of 10-12

II) Ab Wheel: 4 sets of 6-10

III) DB Seated Biceps Curl: 3 sets of 10