Friday, April 11th, 2025 WOD

What's going on at KSCF?

Our annual KSCF FaceOff is coming on April 19th. 21 of our KSCF athletes are teaming up to test their fitness. The event starts around 9:15 am and will finish around 2 pm. Come check out the event where there will be food, friends, and fitness!

Our Programming over the next month will have more "Murph" workouts until Memorial Day. This means we'll have longer workouts with a high volume of squats, pull-ups, and push-ups. Be prepared.

What is your Why? Why do you CrossFit?

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

Complete 4 GIANT Sets

I) Feet Elevated Hip Bridge: 8-10

II) Reverse Grip BB Curl: 6-10

III) Kneeling Alt. Landmine Rotations: 10-16

WOD

"Drip Drip Drip"

AMRAP 12 mins

2 Rope Climbs

5 Hang DB Snatch/Arm

4 DB Box Step-Overs (24/20)

Cal Ski or Bike (alternate, 6/4 ski, 8/6 bike)

L3: 50/35

L2: 45/30

L1: 40/25