This Week's Programming
Fri: Front Rack Reverse Lunges and some Beach Curls
KSCF Notes
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order
Weightlifting classes are back on Fridays
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
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Strength
Clean & Jerk Complex
In 10 mins complete 4-5 sets
1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk
In 7 minutes complete 3-4 sets
1 Clean-Jerk + 1 Hang Clean
WOD
"Leg Work”
On the 4:00 x 4 Rounds:
9 Box Jump Overs (24/20)
12 Dumbbell Thrusters
15/12 Calorie Row/Bike/Ski
Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20