Friday, February 9th, 2024 WOD

Alongside our upcoming Friday Night Light workouts, our partner, the OUT Foundation, has created a genderlesss CrossFit Open leaderboard for LGBTQ+ athletes and allies nationwide. They are offering to reimburse members (first come first serve) for their CrossFit open registration fees! Just send your Open registration and OUT in the Open registration (https://theoutfoundation.org/out-in-the-open-2024) confirmation to Karina Damiani at karina@theoutfoundation.org. The OUT in the Open Leaderboard will aggregate scores from the CrossFit Open athletes can compete to win weekly prizes.

We hope you'll sign up and show up!

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Join our KSCF CrossFit Open Team here. FRIDAY NIGHT LIGHTS AND THE OPEN START ON FEBRUARY 29th

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Pause Snatch at top of the kneecap

• 3 sets of 3 @ 50%

Snatch

• 5 sets of 2 @ 75-85%

WOD

Workout 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups (24)

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes