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Monday, April 17th, 2023 WOD

Nutre Meal Plans

All the members received an email on Friday updating our new partnership with Nutre Meals. Take a look at the email to find out more specific information. You can also head to our Nutre-KSCF site here to put in your first order. Be sure to enter KSCFam for your affiliate code to get the shipping discounts to KSCF.


KSCF FaceOff

This weekend on Saturday the 22nd we will be holding our 6th KSCF FaceOff competition. There will be no classes that day so you'll have plenty of time to come check out your fellow boxmates working together and against one another. The whole event begins at 9 am. See you there.

This Week's Programming

  • Tue: Accessory Strength

  • Wed: Jerks

  • Thu: Pull-ups and Plank Strength

  • Fri: Murph Endurance WOD

KSCF Notes


Bench Press

  • 3 sets of 3 @80%

    • *First rep tempo 32X, Other reps normal

  • 3 sets of 5 or more @ 75% (goal is to hit max rep that is no more than 9 reps)


Complete for Time:

800m Run

Then, Complete 5 Rounds

10 Pull-Ups

20 Push-ups

5 Hang Squat Cleans (165/115)

15 Air Squats

* Optional: Wear 20/14 lb weighted vest

Time Cap: 20 mins

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