Tuesday, February 17th, 2026 WOD

New This Year: In-House Team Competition

We’re excited to introduce our first-ever in-house team competition during the Open! This team battle will be based on:

• Team spirit

• Attendance

• And, of course, testing your fitness

To join a team, email Jared and let us know you’re in. Our coaching staff will build teams that are as balanced as possible.

Points Breakdown:

• Wearing team colors: 1 point

• Completing the workout: 1 point

• Showing up to Friday Night Lights: 1 point

• Top 3 athletes in Rx, Scaled, and All-Gender divisions: 2 points per athlete (12 athletes total)

• Team Spirit winner each Friday: 5 points

This Week of Programming

• Wed: Snatches/22.1 w/DB Snatch, Wall Walks, BJOs

• Thu: Press/ Renegade Row, Floor Press, HS Walks

• Fri:  Front Rack Reverse Lunge/ UKBS, TTB, Box Jumps

KSCF Notes

• FitAF Nutrition will be here on Monday, February 23rd from 4-8 pm.

• Refining our diet as a core principle to your 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

Bench Press

• Use 12 minutes to find a 3 RM

• Then, using 70% of the 3 RM, 2-3 sets of max rep (no more than 12)

WOD

"Blocks"

AMRAP 13 minutes

14 Pull-ups

20 DB Front Squats (50/35)

10/7 Ring Dips

15/12 Cal Row

L3: 45/30

L2: 40/25

L1: 35/20