Monday, October 7th, 2019 WOD
- Oct 6, 2019
- 1 min read
2020 CrossFit Open
Follow this link to test your fitness in the 2020 CrossFit Open! We had over 30 people sign-up and participate for the CF Open in 2019. Join our KSCF team and 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.
Our Friday programming will be the CF Open workout for the next 5 weeks
Current planned FNL Locations
October 11th: Flat Top Johnny’s
October 18th: Catalyst
October 25th: World Of Beer
November 1st: Hallo’W’Earls: Back Bay, Earls.
November 8th: Jillian’s
Programming this week
Tuesday: Front Squat
Wed: HSPU skrilling
Thurs: Accessory Strength and prep conditioning for the Open On Friday
Friday: 20.1!!!
Strength
EMOM 12 min:
5 MU transition
30 sec hollow hold
5 MU Kipping Drill
WOD
25-20-15-10
Deadlift
10 Box Jumps
DL set 1: 50% 1RM
*Increase weight ~10% of 1RM every DL Set
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