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Monday, October 7th, 2019 WOD

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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