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Friday, August 30th, 2019 WOD

CrossFit Open 2020!!!

It seems like we just finished the last CF Open only to start a new test of our fitness all over again. Hopefully, we've made some positive changes to our fitness abilities over the last 6-7 months.


Last Open we had great turnouts during our Friday Night Lights and we hope to see you all back at it again this fall! Turn learn more or sign-up for our KSCF team you can follow this link.


Labor Day Schedule

All classes are on this weekend as normally scheduled. ONLY ONE CLASS ON LABOR DAY, 9/2 AT 10 am.


Open Workout 18.5

Strength

Bench Press


3x5 @ 75%

4x2 @ 80-85%

1 Max Effort set at 60% 1 RM


WOD


"Sunset"


Complete 3 Rounds

8 Box Jumps (30/24)

12 Alternating DB Snatch (55/40)


L3: 50/35

L2: 45/30

L1: 40/25


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