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Tuesday, April 30th, 2024 WOD

GET YOURSELF A LIMITED EDITION KSCF SHAKER BOTTLE BEFORE IT'S TOO LATE. We have limited quantities and 9 are already gone. We have only 7 Yellow bottles and a bit more than 20 of the dark ones. You can get yours by emailing us or buying one at the Front Desk. They retail at $36.

This Week of Programming

  • Wed: Pendlay Rows

  • Thu: Not sure Yet

  • Fri: Push Press & Push Jerk

  • Sat: Murph Prep

KSCF Notes


Complete 2 rounds

800-meter run 

40 Squats

30 push-ups 

20 Pull-Ups

Run 400m

10 Strict Pull-Ups

15 Ring Dips

10 Thrusters (115/75)

*Wear a 20/14# vest if you plan to do Murph in a vest 

L3: 95/65

L2: 75/55

L1: 55/35

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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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