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Wednesday, December 23rd, 2020 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

KSCF Private FB Group.


Ia) BB Deadlifts: 2x5, 2x3, 2x2

Ib) Strict Pull-Ups: 6x 2-3 reps


"Hair on It"

Complete 5 Rounds

7 Toes to Bar

14 Alt. DB Front Rack Lunges (45/30)

*Every 90-seconds that passes, Complete 2 Man-Makers

L3: 40/25

L2: 35/20

L1: 30/15

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