KSCF Dates to Remember
November 23rd: Turkey Throwdown competition in Smithfield, RI. Come cheer us on!!
December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange
February, 2020: KSCFaceOff 4!!!
Strength
Complete 4 GIANT sets
I) 5 BB Bent Over Row
II) 10 Weighted Reverse Crunch
III) 6 One-arm Z-Press
*rest 60 seconds
WOD
"Will You?"
Complete 5 Rounds
9 Chest to Bar Pull-Ups
12 Sit-Ups
15/12 Calorie Row
*Time Cap 13 mins
L3: reduced reps of C2B
L2: Kipping PUs
L1: Modified PUs