Friday, January 22nd,2021 WOD

Core Breathing & Activation Clinics

This Sunday the clinics will be sign-up on the schedule. We are trying to prepare the size of the class for the Forward Spine and Sports friends. Please sign-up if you plan to attend. There will be no class this Sunday but there will be programming posted here.

KSCF Notes

KSCF Private FB Group.


Back Squat

Every Minute for 9 minutes

Mins 1-5: 3 reps @ 75-85%

Mins 6-9: 2 reps @ 85% or more


"12.3 (shortened)"

AMRAP 14 mins

15 Box jumps (24/20)

12 Push press (115/75)

9 Toes-to-bar

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Saturday, March 6th, 2021 WOD

2021 CrossFit Open As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long.

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