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Saturday: 10 am class

Sunday: NO CLASSES

Monday: 10:15 am Murph class (only scheduled class)


WOD

In teams of 2-3


Buy-In: 65 Burpees


Complete 4 Rounds

14 Box Jumps (30/24)

7 Devils Press (45/30)


Cash-Out: 800 m Run (both partners)

*If team of 3, complete 6 rounds

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Let us not forget the Memorial Day schedule this weekend.

  • Saturday: 10 am class

  • Sunday: NO CLASSES

  • Monday: 10:15 am Murph class (only scheduled class)


Check and read your emails for the latest KSCF events and details on how to become a better athlete and make some good friends while doing so!



Synchro Thrusting

Strength

Snatch Max

Use 15 minutes to find 1 Rep Max


WOD

“Ashley’s Bye Bye Bashley”


4 min AMRAP

15/12 calorie row

20 Deadlifts (155/105)


---rest 4 min----


4 min AMRAP

15/12 calorie row

15 Squat Cleans (155/105)


---rest 4 min---


4 min AMRAP

15/12 calorie row

10 Push jerks (155/105)


L3: 135/95

L2: 115/75

L1: 95/65

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CHECK YOUR EMAILS TO READ UP ON OUR LATEST KSCF COMING EVENTS


Jon A flying over his Burpee Box Jumps

WOD

"Global"


Every 3 minutes for 15 minutes

15/12 Cal Row/Ski/Bike

12 KBS (53/35)

6 Burpee Box Jumps (24/20)


Strength


Complete 3 Giant Sets

I) 15 Reverse Hyperextensions

II) 10 Seated DB Reverse Fly

III) 10 Weighted Reverse Crunch

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