top of page

Monday, May 20th, 2024 WOD

This Saturday's programming will be our annual Murph workout. This workout is open to all our friends and family free of charge. They'll need to sign a waiver at the front desk or you can email me and I can send a digital link.

All Classes on Monday the 27th will be canceled as the club hours 10 am - 4 pm.

This Week of Programming

  • Tue: Press and cool WOD

  • Wed: WOD then some Lunges

  • Thu: HS Drills and Some cool WOD not made yet

  • Fri: Accessory Strength and short conditioning WOD

  • Sat: "Murph"

KSCF Notes


I) Ring Rows: 5-5-5-3-3

II) DB Seated Reverse Flye: 3 sets of 10

* Complete 3 supersets of Rev. Flye immediately after Ring Row


"Manifests Ascents" 

AMRAP 12 minutes

3 Rope Climbs

9 Burpee Box Jumps (24/20)

18 Alt. DB Snatch (55/40)

L3: 50/35

L2: 45/30

L1: 40/25

131 views0 comments

Recent Posts

See All

Saturday, June 22nd, 2024 WOD

KSCF Notes Support 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 led LGBTQ+ community Keep you


bottom of page