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Friday, March 5th, 2020 WOD

1 RM Testing Schedule

This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING. You'll want to record these numbers for reference in the near future.

KSCF Notes

  • This Saturday we will begin our member-led skills sessions!! 11 am on Saturday will be a rowing session led by Neeko. Check our private FB group or the whiteboard in the box to learn more.

  • Evening classes will be modified in the near future once we lay out our coaching schedule.

Hottest Single in Boston!!


Bench Press

In 15 minutes, find 1 RM


"Hey, How You Doin'?"

Complete 4 Rounds

6 Ring Dips

12 Alt. DB Renegade Rows

6 Wtd DB Sit-Up

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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