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Wednesday, February 28th, 2024 WOD

Friday Night Lights

This Friday at 5:30 pm will be our first FNL CrossFit Open workout that will look to test our current fitness abilities. It's always a fun challenge especially if they throw something new and fun our way. If you can't make it by 5:30 pm you can come that Friday evening to jump into any heat that will be doing the prescribed workout. If you want to come to an earlier class that day you can do that too. All classes will be programmed for the CF Open workout.

Each week we will be meeting at a different local spot to reengergize and connect with one another. This week, we'll meet on Hampshire St. in Somerville at Lord Hobo to recover, reflect, and expand our KSCF connections. We hope to see you all this Friday night.

This Week of Programming

  • Thu: Opportunity Skills then Partner WOD

  • Fri: Friday Night Lights & 24.1 Open WOD

KSCF Notes


Accessory Movements

A) Pistol Squats: 3 sets of 6-10/leg (weighted if possible)

B) DB Bench press: 4 sets of 8-10

C) Side Plank Hip Lifts: 3 sets of 8-10


AMRAP 9 minutes

50 Double Unders

12 Alt. Renegade Rows (55/40)

12 Sit-Ups

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