top of page

Monday, August 14th, 2023 WOD

This Week's Programming

  • Tue: Clean Complex

  • Wed: Endurance WOD (Rain on Tuesday pushed this back)

  • Thu: Bench Press

  • Fri: Back Squat

KSCF Notes



  • 3 sets of 2 @ 75-80%

  • 3 sets of 2 @ >80%


"Spinach Power"

AMRAP 9 mins

14 Toes to Bar

20 KB Swing

50' 1-Arm Overhead Walking KB Lunge

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10

135 views0 comments

Recent Posts

See All

KSCF Notes Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order Weightlifting classes are back o

bottom of page