Friday, December 20th, 2019 WOD

Take a look at the CAC schedule to have an idea when the entire facility is open over the next two weeks.

For the days we do not have classes we will provide workouts to do in home or at the facility on your own as we have done in the past. Keep up to date here for those workouts.

KSCF notes:

  • Review our schedule to update on the Holiday modifications

  • February, 2020: KSCFaceOff 4!!!

  • Join our KSCF FB group

  • Weightlifting class is canceled until sometime in the New Year.


1 Squat Snatch + 1 Overhead Squat w/ 2-sec pause @ bottom

- Complete 8 sets using 90 seconds rest



21 Burpees Over Bar

15 Front Squat (135/85)

9 Push Jerk

15 Burpees Over Bar

12 Front Squat (155/105)

6 Push Jerk

9 Burpees Over Bar

9 Front Squat (185/115)

3 Push Jerk

Rx: 135/85, 155/105, 185/115

L3: 115/75, 135/85, 155/105

L2: 95/65, 115/75, 135/85

L1: 65/45, 95/65, 115/75


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