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Wednesday, December 20th, 2023 WOD

Holiday Schedule

Our KSCF live schedule has been up to date to see how our classes will be held over the next couple of weeks. CAC hours have also been modified which directly affects the KSCF class schedule. Those are posted below.

We hope any and all who travel through the Holiday season are safe, enjoy time away, and are keeping up with their fitness goals.

CAC Hours

  • 12/24: 8-1

  • 12/25: CLOSED

  • 12/26: 10-6

  • 12/31: 8-1

  • 1/1: 10-6

This Week's Programming

  • Thu: Skin the -LSit-Ring MU drills, HPC Short/medium WOD

  • Fri: Front Squats and BB WOD

KSCF Notes

Ken-Geordie and PJ



  • 2 sets of 8 @ 60-70%

  • 4 sets of 2 at >70%


"Pearly Gates"

AMRAP 10 mins

3 Wall Walks

32 Double Unders

15/12 Cal Row

*every 2 rounds, reduce 1 Wall Walk Rep. Eg. in round 3 you would complete 2 Wall Walks. If you complete more than 6 rounds you can plan KSCF programming for a week.

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