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Wednesday, December 7th, 2022 WOD

Weightlifting Classes Are Back!!

After many of took the time to fill out the survey choosing your class times we've taken the results and added classes to our schedule starting next week. These WL classes are part of your membership classes as if you were taking a WOD. Our MM's, Mariette & Mario will be leading these classes together beginning next week. Come on to learn more of the fundamentals as well as specific accessory movements to refine your proficiency.

This Week's Programming

  • Thu: Endurance WOD

  • Fri: WOD then accessory Strength

KSCF Notes


I) DB Reverse Flyes: 4setes x 10

II) GHDSU: 3 sets x 6-10


"Double Minor"


Ring Dips

*45 Double Unders after each Round

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