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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



Strength


Press

  • 2 sets of 3 @ ~80%

  • 2 sets of 1-3 @ ~85%

  • 2 sets of 10 as heavy as possible

WOD


"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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Saturday, June 15th, 2024 WOD

KSCF Notes Juneteenth is coming and we can help our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth

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