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Tuesday, October, 15th, 2019 WOD

Let's Open Every Day!!

  • Follow this link to test your fitness in the 2020 CrossFit Open! This year we have 27 people sign-up and participate for the CF Open. You can still sign-up and enter your score if you completed 20.1 as late as 8 pm est. Join our KSCF team and test your fitness!

  • Friday Night Lights: Every Friday we will be getting together as a Box to complete the current CrossFit Open workout of the week. This is a great environment where we get our comrades together and push ourselves and encourage eachother. Every Friday night starting at 5:30 pm during the Open.

  • Friday programming will be the CF Open workout for the next 5 weeks. All can complete it regardless if you signed up for the Open.


Current planned FNL Locations

October 18th: Catalyst

October 25th: World Of Beer

November 1st: Hallo’W’Earls: Back Bay, Earls.

November 8th: Jillian’s



Our October M.O.M. in action! LOL

Skill/Strength

In 15 minutes, play:


  • 5 Tripod Drill Tips

  • 10 HS Floaters


  • 10-20s Top of Ring Hold (L-sit if possible)

  • 5 Ring Fall Outs


  • HS Drilling


WOD


"Beef & Spice"


AMRAP 9 minutes

5 DB Hang Squat Clean (55/40)

10 Alt. Renegade Row

5 Muscle-Ups


L3: 50/35

L2: 45/30

L1: 40/25

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