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We have no classes today but we do have a pretty cool replacement. Our 7th edition of the KSCF FaceOff will be going from shortly after 9 am through about 1 pm. Come check it out and cheer on your boxmates.





KSCF Notes


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This Saturday your fellow KSCF members will be battling it out in our exciting and 7th edition of the KSCF FaceOff. Weights start flying a little after 9 am and the Final FaceOff should begin shortly before 1 pm. Come see your boxmates push themselves in new ways and test their fitness.


Bring any friends and family to check out the competition and enjoy wraps from our friends from Catalyst as well as try out some Nutre meals being given away as well.




KSCF Notes



Skill


Handstands and HS Walking Skills


WOD


Quarterfinals Workout 1


4 rounds for max reps of:


1 minute of snatches (135/85)

1 minute of rowing for calories

1 minute of dumbbell box step-ups (50/35) 20” box for all

1 minute of rest


*Score is total reps for all rounds.


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This Saturday your fellow KSCF members will be battling it out in our exciting and 7th edition of the KSCF FaceOff. Weights start flying a little after 9 am and the Final FaceOff should begin shortly before 1 pm. Come see your boxmates push themselves in new ways and test their fitness.


Bring any friends and family to check out the competition and enjoy wraps from our friends from Catalyst as well as try out some Nutre meals being given away as well.


The 2023 Finals FaceOff



This Week of Programming

  • Fri: HS and HS Walking skills and drills


KSCF Notes



Strength


Front Rack Reverse Lunges

  • 6-6-5-4 per leg


WOD


"Shave It"


Complete 6 Rounds

6-5-4-3-2-1 Power Cleans (185/125)

25 Double Unders


L3: 155/105

L2: 135/95

L1: 115/75

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