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Tuesday, December 22nd, 2020 WOD

Forward Spine & Sport Core Stability & Breathing Workshop

  • Our friends at FSS, Steve and Bryan, are going to begin a 4-week clinic focusing on moving from the core to extremities starting on Sunday, January 10th.

  • The flier attached explains a bit more of what you can expect through this weekly sequence. This will be a more applicable clinic than the previous core breathing clinics we have done in the past.

  • These clinics will be focused around our WOD class times in January and the finer details of timing will be announced closer to the start date.

  • Check out their site to learn more about how Forward Spine & Sport can help you!

KSCF Notes

KSCF Private FB Group.



3 sets of 3 @ 75%

2 Sets of 2 @ 80%

2 sets of Max Effort @ > 80%


"Rip Rapid"


KB Snatch (53/35)

Ring Dips

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