Thursday, February 9th, 2023 WOD

Sign up for the CrossFit Open to test your fitness here

The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.

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This week's Max testing and programming below.

This Week's Programming

• Fri: Push Press 1 RM Test

KSCF Notes

• SIGN UP FOR THE CROSSFIT OPEN BEGINNING ON FEBRUARY 16TH

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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 .

Coach Mario with his "coaching" eyes during Weightlifting Class

WOD

“Triple Double”

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (105/75)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (135/95)

4 Burpee Box Jump Overs (24/20)

L3: 65/55, 95/65, 105/75,

L2: 55/45, 65/55, 95/65

L1: 45/35, 55/45, 65/55

Wednesday, February 8th, 2023 WOD

Sign up for the CrossFit Open to test your fitness here

The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.

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This week's Max testing and programming below.

This Week's Programming

• Thu: Interval WOD

• Fri: Push Press 1 RM Test

KSCF Notes

• SIGN UP FOR THE CROSSFIT OPEN BEGINNING ON FEBRUARY 16TH

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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 .

Fran the strong man!

Strength

I) Use 20 mins to find Front Squat 1 RM

II) Use 18 mins to find Bench Press 1 RM

Tuesday, February 7th, 2023 WOD

Friday Night Lights starts in 10 days... HEEE HAWWW!!!

Sign up for the CrossFit Open to test your fitness here

The first 2023 CF Open will be announced at 3 pm on Thursday the 16th and we'll be performing it. An email was sent out last Sunday (1/29) discussing the Friday Night Lights AND the KSCF Face Off coming this Spring. Check your emails and get back to the team.

---

This week's Max testing and programming below.

This Week's Programming

• Tue: Jerk 1 RM Test

• Wed: Front Squat & Bench Press 1 RM Test

• Thu: Interval WOD

• Fri: Push Press 1 RM Test

KSCF Notes

• SIGN UP FOR THE CROSSFIT OPEN BEGINNING ON FEBRUARY 16TH

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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

In 15 mins find Jerk 1 RM

WOD

"Rags 2 Riches"

Complete for time

50 Wall Balls (20/14)

40 Calorie Row

30 Deadlifts (245/155)

40 Double Unders

50 Alternating DB Snatch (50/35)

Time Cap = 16 minutes

L3: 225/135, 45/30

L2: 205/115, 40/25

L1: 185/95, 35/20