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Thursday, August 15th, 2019 WOD


Emma showing us the good 'ole classic stare method to solve mid-WOD issues ❤️

Strength

OTM 5 mins, 1 Snatch


Week 3: 85-90%

-REST 2mins then,

7 Mins to build to 1 RM for the day


WOD

"Quantum Leap"


Complete for Time


15-12-9-6

Burpees Over Box (24/20)

DB Cleans (50/35)


L3: 45/30

L2: 40/25

L1: 35/20

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Sunday, May 16th, 2021 WOD

Don't forget about our Sunday morning classes. They will be off the schedule after Memorial Day weekend. KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB