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Wednesday, June 21st, 2023 WOD

Special Juneteenth and Pride celebration WOD this Saturday @ 9:30 am.

We'll be holding one solo class this Saturday morning beginning at 9:30 am. Bring any of your friends in for Saturday's workout to join in on the fun. Any guest coming with a member can take the class on us.

This Week's Programming

  • Thu: Front Squat

  • Fri: Accessory Strength

KSCF Notes



  • 2 sets of 3 @ ~80%

  • 2 sets of 1-3 @ ~85%

  • 2 sets of 10 as heavy as possible


"Blank Space"

Complete 4 Rounds

2 Rope Climbs

12 Floor Press (55/40)

15/12 Cal Row

6 DB Jerks

60 sec High Plank Hold

Time Cap: 21 mins

L3: 50/35

L2: 45/30

L1: 40/25

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