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
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
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