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!!!


EMOM 12 min:

5 MU transition

30 sec hollow hold

5 MU Kipping Drill




10 Box Jumps

DL set 1: 50% 1RM

*Increase weight ~10% of 1RM every DL Set

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Saturday, March 6th, 2021 WOD

2021 CrossFit Open As we embrace 2021 and our new lifestyles, the time of year we became accustomed to the diabolical Open workouts has come back upon us. This year, the CF Open is only 3-weeks long.

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