Thursday, February 27th, 2025 WOD

This Friday after we complete 25.1 of the CrossFit Open, we'll be getting together at Flat Top Johnny's. Even if you aren't completing the workout on Friday evening, you can meet us there at around 8 pm. Once we've completed the workout we will clean up and head over to Flat Tops. We will also send out an email today with details on location and our final Social location coming on March 14th.

Steven getting his climb on!

This Week of Programming

• Fri: FRIDAY NIGHT LIGHTS!!!

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

In Teams of 3

Complete For Time

5 Rope Climbs

200 Double Unders (no more than 50 at a time)

5 Rope Climbs

100 Burpees

5 Rope Climbs

50 Humanmakers

1200 m Run by Team (The distance can be run at any time while partners are completing reps)

*Max Cal Bike and/or Ski during entire workout (no more than 15 cals at a time/partner)

General Warm-up

Mobility/Activation: Take 3-4 minutes mobilizing the legs, shoulders and hips

• Downward Dogs to Press-ups

• Scap Push-ups

• Spiderman Stretch with rotations

• Hurdler Hip/Ham stretch

• Reverse Lunges

• Wall Slides

• High Plank 1-arm Rotations

Active Warm-up:

8-6-4

DB Clusters

1-arm Ring Rows (prescribed reps on each arm. eg. 6 on R arm and 6 on L arm)

Ski or Bike Sprint (ideally a 10 damper standing bike sprint