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Sunday, December 27th, 2020 WOD

Forward Spine & Sport Core Stability & Breathing Workshop

  • Our friends at FSS, Steve and Bryan, are going to begin a 4-week clinic focusing on moving from the core to extremities starting on Sunday, January 10th.

  • The flier attached explains a bit more of what you can expect through this weekly sequence. This will be a more applicable clinic than the previous core breathing clinics we have done in the past.

  • These clinics will be focused around our WOD class times in January and the finer details of timing will be announced closer to the start date.

  • Check out their site to learn more about how Forward Spine & Sport can help you!

KSCF Notes

KSCF Private FB Group.


I) Strict Ring Rows: 5sets of 5 reps

II) Strict Ring Dips:4 sets of 6-8 Reps



AMRAP 11 minutes

15 DB Floor Press (50/35)

20 Ice Skaters

15 V-Ups

20 Double Unders

L3: 45/30

L2: 40/25

L1: 35/20

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