Thursday, October 10th, 2019 WOD

2020 CrossFit Open

Follow this link to test your fitness in the 2020 CrossFit Open! We had over 30 people sign-up and participate for the CF Open in 2019. Join our KSCF team and test your fitness!
Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.
Friday programming will be the CF Open workout for the next 5 weeks. All can complete it regardless if you signed up for the Open.

Current planned FNL Locations

October 11th: Flat Top Johnny’s

October 18th: Catalyst

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Back Bay, Earls.

November 8th: Jillian’s

Strength

Complete 3 Giant Sets

I) BB Bent Over Row: 8

II) PVC Prone Military Press: 10

III) Banded Paloff Press: 10/side

*Rest 90 seconds

WOD

EMOTM for 16 mins

Minute-

1) 30 DUs

2) 10 Russian KBS

3) 10 Super Humans + 10/7 Push-ups

4: 10 Air Squats + 20 Ice Skaters