This Week of Programming
Fri: Accessory Strength, Rope Climbs, and more
KSCF Notes
Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.
Donate to BAGLY to support our local youth led LGBTQ+ community
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Shoe Donations. Bring in your used shoes to drop-off outside our box.
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Skill
Rope Climbs
Strength
Mini Band Weighted Hip Bridges
4 sets of 8-12
WOD
"Physiquey Leaky"
4 Rounds for time
6 Front Squat (95/65)
8 Burpees Over the Bar
12/9 Cal Row
8 Hang Power Cleans
6 Burpees Over Bar
*Rest 2 minutes in between
L3: 85/55
L2: 75/45
L1: 65/35
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