Friday, October 5th, 2018 WOD

November 1st, 6:30 pm (no WOD class): Basic anatomy and physiology of breath and core stabilization w/Bryan Kent. Bryan is our Partnered Chiropractor who will be providing a free workshop

November 3rd, 11 am: Our 3rd annual KSCField Day. This funfilled fitness fiasco happens outside on the 2nd/3rd street lawn where we play classic games like tug of war, potato sack races and more! Keep your eyes out for updates on this event.

 

Strength
Back Squat
In 8 mins, find 1 RM for the day

Then,

In 8 mins, 4 sets of 3 @ 70-75% from 1RM

WOD

“Patilac”

12 min cap:
40/30 Chest to Bar Pull-ups
75 Double Unders (150 SUs)
50/40 Calorie Row
75 Double Unders (150 SUs)
40/30 Toes to Bar

L3: 30/20 C2B, 50/40 cal Row, 30/20 TTB
L2: 30/20 C2B, 40/30 cal Row, 30/20 TTB
L1: 20/10 C2B, 40/30 cal Row, 20/10 TTB

Thursday, October 4th, 2018 WOD

UPCOMING EVENT DATES

November 1st, 6:30 pm (no WOD class): Basic anatomy and physiology of breath and core stabilization w/Bryan Kent. Bryan is our Partnered Chiropractor who will be providing a free workshop

November 3rd, 11 am: Our 3rd annual KSCField Day. This funfilled fitness fiasco happens outside on the 2nd/3rd street lawn where we play classic games like tug of war, potato sack races and more! Keep your eyes out for updates on this event.

Strength
Deadlift
In 12 minutes: 5×3 @ 77% of 1 RM

WOD
“Absinthe”

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

L3: 115/75
L2: 105/65
L1: 95/55

Wednesday, October 3rd, 2018 WOD

PREPARE FOR THE UNKNOWN AND UNKNOWABLE

Strength
Power Clean + Hang Squat Clean + Jerk
1 + 2 + 2 (15 Minutes)

WOD

“Clothesline”

AMRAP 12:
2 Push Presses (135/95)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (135/95)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

L3: 115/75
L2: 105/65
L1: 95/55

Friday, September 28th, 2018 WOD

KSCF FACEBOOK GROUP

As our Community builds we want to keep everyone in the loop of what’s going on at and around the Box. We have created a group for all our members to talk as well as keep up to date with what is going on in and around the box. Join our group here.
Strength
I) Bench Press: 4×8
II) DB Neutral Close Grip Floor Press: 4×20

WOD

Buy-in: 800 m Run

20 Walking Lunges
10 Alt Renegade Rows
10 Walking Lunges
20 Alt. Renegade Rows

Cash-out: 400 m run

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20