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Tuesday, December 19th, 2023 WOD

Holiday Schedule

Our KSCF live schedule has been up to date to see how our classes will be held over the next couple of weeks. CAC hours have also been modified which directly affects the KSCF class schedule. Those are posted below.

We hope any and all who travel through the Holiday season are safe, enjoy time away, and are keeping up with their fitness goals.

CAC Hours

  • 12/24: 8-1

  • 12/25: CLOSED

  • 12/26: 10-6

  • 12/31: 8-1

  • 1/1: 10-6

This Week's Programming

  • Tue: Front Rack Reverse Lunges + Core and a sweet challenging WOD

  • Wed: Press

  • Thu: Gymnastics Skill/Strength work

  • Fri: Front Squats and BB WOD

KSCF Notes

KSCFam: building new relationships and strengthening current. Happy Holidays!


I) Front Rack Reverse Lunges/leg: 8-8-6-6

II) Ring Fallouts: 4 sets of 5-10


"Clock Game"

Complete 6 Rounds

6 Devils Press (40/25)

12 Pull-Ups

*Starting at 0:00 and every 2 mins that pass: 25'Front Rack Walking Lunges

L3: 35/20

L2: 30/15

L1: 25/10

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