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Monday, February 12th, 2024 WOD

The plan is to have classes on Tuesday morning and midday as our dedicated coaches will be there. If we do plan to cancel classes please reference our social networks, WOD Page, CAC website, and CAC webpage.

Strong Women!

This Week of Programming

  • Tue: Squat Endurance and Open WOD

  • Wed: It's a Mystery

  • Thu: Mystery x 2

  • Fri: Interval WOD

KSCF Notes


Tempo Bench Press

  • 4 sets of 2: 41x starting at 70% and you can build in weight

Bench Press

  • 3 sets of 7 reps at heaviest load


"Rowing Upstream"

27-21-15 (21-15-9 scale)

Cal Row


HuManmakers (45/30)

L3: 40/25

L2: 35/20

L1: 30/15

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Saturday, June 15th, 2024 WOD

KSCF Notes Juneteenth is coming and we can help 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


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