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Tuesday, January 5th, 2021 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

Guess those Glutes!


Muscle-Up Drills

Using 12 working mins


"Pretty Bird"

Complete 4 Rounds

10 KettleBell Swings

10 KB Cleans (5/arm)

10 Burpees

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10

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