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Monday, January 2nd, 2023 WOD

Happy New Year!!


Today the facility hours are 10 am until 4 pm. This means our class schedule has been modified if you haven't seen over the last couple of weeks. We will be back to regularly scheduled programming as of Jan 3rd and your morning time coach will not miss the classes.


This month into February we will prepare to move closer to our 1 RM testing either in Feb or March. We will will also move programming into CrossFit Open preparation as well as move deeper into "Murph" focused WODs. All these will also progress into our sixth KSCF FaceOff episode in middle to late March. Keep your eyes peeled for more information coming at'chya soon.



Self Accountability

This Week's Programming

  • Tue: Cleans w/Rope Climb skill work

  • Wed: Rowing & Step-Ups

  • Thu: HS work and Sumo DL Strength

  • Fri: Strict DB Press

KSCF Notes


WOD


"2023 Goal Partner"

working w/ a partner one at a time, complete for time:

2023 m Bike/Row

20 DB Snatch (45/30)

23 Burpees

20 Deadlifts (275/195)

23 Ring Rows

20 HuManmakers (45/30)

23 Pull-Ups

20 Deadlifts (275/195)

23 Box Jump Overs (30/24)

1012 m Bike/Row

*No more than 500m at a time per partner

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