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Friday, May 24th, 2024 WOD

This Saturday we run our Murph workout. It is open to all who want to come from you, our KSCFam, to your friends and family. People can partner or scale this workout however they want to be a part of the grind before we start our extended weekend.

SIgn-up online or email me to sign your friends up. See you at 9:30 am on Saturday!

This Week of Programming

  • Sat: "Murph"

KSCF Notes


Complete 4 GIANT Sets

I) DB RDLs: 6-8

II) Side Plank Hip Lifts: 8-10/side

III) Banded Reverse Flyes: 10-12


Complete 6 Rounds

10 Ukrainian Swings (53/35)

60m Shuttle

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KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


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