This Week of Programming
Wed: Interval WOD with Thrusters
Thu: Deficit DLs and no WOD yet
Fri: Not sure about strength, probably accessory and a Chipper 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 your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
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Strength
Box Back Squat
4 sets of 3 at heaviest load
Back Squat
3-2-1
WOD
"Rattle Off"
12-9-6-3
Bar Muscle Up
12-10-8-6
Hang Power Snatch
*Run 400 m after each round
Rx: 135/95
L3: 115/75
L2: 95/65
L1: 75/55
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