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Wednesday, August 30th, 2023 WOD

Labor Day Schedule

This weekend our schedule will be modified due to Labor Day. Classes on Friday evening and Monday will be canceled. Check out our schedule to see the live changes.

The facility will only be open from 10 am to 4 pm on Monday the 4th.

This Week's Programming

  • Thu: Push Press

  • Fri: Step-Ups & Ab Rollouts

KSCF Notes

Arjun & Jinbi... ArJinbi


Front Squat

  • 4 sets of 2 w/2 sec pause at bottom starting at 73%

  • 4 sets of 2 at normal tempo at desired weight 73% or more




Thrusters (95/65)

*After each round, run 400m

L3: 85/55

L2: 75/45

L1: 65/35

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