Final 2024 Friday Night Lights
It's the last week of our Open and the last chance to grow test our fitness and grow our community. FNL workouts will commence at 5:30 pm on the 15th.
I'm not sure if most of the KSCFam have curfews but there were only 4 members that showed up to Roxy's last Friday night 😔 For this Friday KSCF is trying to create opportunities to meet fellow members we may not have met before all while having a bit of fun. We reserved two lanes at Revolution Axe Throwing in Everett. It is located just passed the Encore casino near Night Shift Brewery and Metrorock Climbing. We hope you and any of your friends/partners come and have a little fun to celebrate the 2024 CrossFit Open as a team.
This Week of Programming
Wed: Accessory Strength and interval conditioning
Thu: Partner or Team WOD
Fri: Friday Night Lights & 24.3 Open WOD and then Axe Throwing!
KSCF Notes
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
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
Strength
Speed Bench Press (3 reps in 3 seconds or less)
3 sets of 3 @ 55-65%
Pause Bench press (2 sec pause just off Chest)
3 sets of 3 starting @ 65% and using desired load
Bench press
3 sets of 2 climbing from last pause set
WOD
"Swan Boat"
18-15-12-9-6
Cals Row
Thrusters (75/55)
L3: 70/50
L2: 65/45
L1: 60/40