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Tuesday, April 18th, 2023 WOD

Nutre Meal Plans


All the members received an email on Friday updating our new partnership with Nutre Meals. Take a look at the email to find out more specific information. You can also head to our Nutre-KSCF site here to put in your first order. Be sure to enter KSCFam for your affiliate code to get the shipping discounts to KSCF.




KSCF FaceOff

This weekend on Saturday the 22nd we will be holding our 6th KSCF FaceOff competition. There will be no classes that day so you'll have plenty of time to come check out your fellow boxmates working together and against one another. The whole event begins at 9 am. Feel free to bring friends as there will be free attendance for spectators. See you there.


 

This Week's Programming

  • Wed: Jerks

  • Thu: Pull-ups and Plank Strength

  • Fri: Murph Endurance WOD


KSCF Notes


Strength


Complete 4 GIANT Sets

I) 4-6 Nordic Curls

II) 8 DB Hammer Curls

III) 30 sec Handstand Hold


WOD


"Milkmaid's Yoke"


AMRAP 12 minutes

8 Sumo DL High Pull (115/75)

10 Toes to Bar

12 Alt. Front Rack Reverse Lunge (115/75)

16/12 Cal Row

L3: 95/65

L2: 75/55

L1: 55/35

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