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The final workout announcement today at 3 pm. There are SOOOOOO many things we could be doing. It's gonna be fun!


Friday's Social is at Revolution Axe starting at 8:30 pm. If you and any of your friends come over you'll need to sign this waiver. They will first bring us through a throwing lesson with a coach before letting us play together. We can't wait to see if our arms are too tired from the 24.3 to throw an axe .



KB and Hakeem bangin' the big weights around

This Week of Programming

  • Fri: FINAL Friday Night Lights & 24.3 Open WOD with Our Social starting at 8:30 pm


KSCF Notes



Strength


OC (Opportunity Club)


Pick 2 movements you feel you want to improve your skillset upon

- use 12-16 minutes to work on these skillzz


WOD


Working w/a Partner splitting AMRAP reps as desired


Buy-In: 800m Run


AMRAP 13 minutes

20 Ukrainian KBS (60+/44)

18 Push-Ups

16 Sit-Ups


Cash-Out: 400m Run


 *Both Athletes must complete the running distance

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Final 2024 Friday Night Lights


Big workout followed by big axes. We've 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.




Sammy Chucking a Sweet Axe Throw!


This Week of Programming

  • Thu: Partner or Team WOD

  • Fri: Friday Night Lights & 24.3 Open WOD and then Axe Throwing!


KSCF Notes



Strength


Complete 3 Giant Sets


I) SL RDLs: 8/leg

II) Reverse Crunch: 8-12

III) Prone Grip Eccentric BB Curl: 5-8 (6-8 second eccentric)


WOD


"Whet Your Threshold"


Complete 5 Rounds


Every 2 Minutes Complete:

7 Burpee Over Bar

6 Hang Power Snatch (95/65)

7 Toes to Bar


L3: 75/55

L2: 55/45

L1: 45/35

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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



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

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