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Monday, October 21st, 2019 WOD

Week 3 of the 2020 CrossFIt Open

  • Follow this link to test your fitness in the 2020 CrossFit Open! This year we have 27 people sign-up and participate for the CF Open. You can still sign-up join our KSCF team to test your fitness!

  • Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.

This Weeks Programming

  • Tuesday: Bench Press

  • Wednesday: Inverted work, interval WOD

  • Thursday: Accessory Strength, general conditioning

  • Friday: 20.3!!

Current planned FNL Locations

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Assembly Square, Earls.... Maybe 😬

November 8th: Jillian’s



Glide Kip Drill


4 Rounds:

3-5 Strict Muscle Ups

max sec Shoulder stand hold

3-5 Ring Dips



5 Rounds:

20/15 Calorie Row

10 Thrusters (115/75)

L3: 105/65

L2: 95/55

L1: 75/45

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