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Thursday, November 2nd, 2023 WOD

Check your emails and respond to the surveys about our next community events and our incoming Gymnastics class

This Week's Programming

  • Thu: Snatch

  • Fri: Push Press

KSCF Notes


Hang Pause (2 sec) Below knee Snatch

  • 3 sets of 3 @ 50-60%

Hang Snatch

  • 2 sets of 2 @ 65%

  • 3 sets of 1 @ 70-75%



Complete 4 Rounds

15 KB Sumo DL High Pull (53/35)

10 Ring Rows

400m Run

L3: 44/26

L2: 35/18

L1: 26/10

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Saturday, July 13th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


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