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Wednesday, May 22nd, 2024 WOD

Help support our community and inner city youth. Top boxes can win prizes for members. Let's Goooo!!!

This Week of Programming

  • Thu: HS Drills and Some cool WOD not made yet

  • Fri: Accessory Strength and short conditioning WOD

  • Sat: "Murph"

KSCF Notes


"Nancy's Pre-Teen Years"

Complete 3 Rounds

400m Run

15 Overhead Squats (95/65)

Rx+: 115/75

L3: 75/55

L2: 65/45

L1: 55/35


I) Front Rack Reverse Lunges: 6-6-4-4 per leg

II) Alt. Kneeling Landmine Rotations: 4 sets of 12-16

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Saturday, June 22nd, 2024 WOD

KSCF Notes Support 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 led LGBTQ+ community Keep you


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