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Friday, October 6th, 2023 WOD

KSCF Social at Urban Wild

It's been farrrrrr too long since we've had a KSCF Social. We want to start these back up again and continue to create in-house connections and forge more friendships. Join us on Saturday October 14th for some fun and food. Bring your friends and family to hang out and get Wild.

CAC & KSCF Ice Bath Event

Join us on October 14th to help add in some hormetic stress and recover from a #SoulCrushingSaturday with an Ice Bath. We'll have Rachel Lee present and leading us through breathing and additional stress relieving techniques during your dip. Follow this link to hold your spot in advance or sign-up while you're there.

KSCF Notes


I) Reverse Hypers: 4 sets of 8-10

II) Barbell Curls: 4 sets of 6-10 reps


"Walk Before You Crawl"

Complete 5 Rounds

8 DB Deadlifts (50/35)

150' Farmers' Carry

3 HuManmakers

*If DBs are dropped on carries, add 1 HuManmaker to that round's set

L3: 45/30

L2: 40/25

L1: 35/20

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