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Tuesday, June 11th, 2024 WOD

An INCREDIBLE group in an all-inclusive Memorial PRIDE WOD 💞

This Week of Programming

  • Wed: Pull-up & Bodyweight Strength, Longer interval Running WOD

  • Thu: Cleans & shorter WOD

  • Fri: Back Squats

KSCF Notes

Gymnastics Programming

Rig Work (Kipping, PU, C2B, MU, and T2B)


Strict Press

  • 1 set of 10 @ 60%

  • 3 sets of 5 @ 70%

  • 2 sets of 2 @ heaviest load


"Nip It"

AMRAP 10 minutes

12/9 Cal Row

10 Ring Dips

7 Box Jump Overs (30/24)

Having a little fun

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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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