Monday, February 11th, 2019

The CrossFit Open 2019
It’s that time of year again and we are approaching one of the funnest times of the year! Every Friday from February 22nd to March 22nd we get together, test our fitness, then hang out around the city celebrating our hard work! Soon, we will release our planned activity schedule for Friday nights. Until then, sign-up for the CrossFit Open here.

Our 2019 Top 3 Teams from the KSCFaceOff 3

KSCF Private FB Group
KSCF Women’s Only Group

Skill:
Part One
Earn You HS Walk (must complete reps before moving to next level):

Around the world x 1 each direction
Wall Runs x 6 reps touching shoulder
Side to Side HS Walks on Wall x 3 reps each direction
HS Walk to Wall x 2 reps at 4 ft
HS Walk

Strength
Part Two
Use highest level from part one athlete is able to do but unable to complete reps, and do prescribed sets of:

Around the World 4×3-5 reps ea. direction
Wall Runs 4xAMRepsAP
Side to Side HS Walks 4×2 reps each direction
HS Walk to Wall 4x 2 reps at longest distance
HS Walk 4x25ft

WOD
“Sombrero”

AMRAP 9 mins
55 Double Unders
11 Handstand Push-Ups
*every 90 seconds that passes, 5 burpees

Saturday, February 9th, 2019 Winter KSCFaceOff 3

No Class Today
Our KSCFaceOff is going on today and there is no class or Open Gym. If you want to use the facility the competition should be done around 2-3 pm and the Box will be free afterward.

Please come join in the fun and watch our fellow KSCFam challenge themselves in a fun environment with vendors and vast amounts of fitness! We hope to see you today!

Friday, February 8th, 2019 WOD

No Classes Saturday, February 9th
Our KSCFaceOff will be this coming Saturday and there will be no classes or Open Gym. If you want to use the facility the competition should be done around 2-3 pm and the Box will be free afterward.

Please come join in the fun and watch our fellow KSCFam challenge themselves in a fun environment with vendors and vast amounts of fitness! We hope to see you there!

KSCF Private FB Group
KSCF Women’s Only Group

WOD
“Triple Double”

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (105/75)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (135/95)
4 Burpee Box Jump Overs (24/20)

L3: 65/55, 95/65, 105/75,
L2: 55/45, 65/55, 95/65
L1: 45/35, 55/45, 65/55

Wednesday, February 6th, 2019 WOD

FEBRUARY MEMBER OF THE MONTH
This month we recognize Piotr Kala as our Member of the Month. If you do not know Piotr you most likely are a morning or lunchtime member as Piotr is one of the friendliest KSCF members we have. If you haven’t met him yet you can catch him, most likely with no shirt on, at our KSCFaceOff 3 this Saturday!

Athletic Background
Most of my life I have been playing basketball. Then I decided to do something more individual so I started going to the gym. After I saw CrossFit I knew I wanted to be a part of a group that works hard towards great goal – be better than the day before.

How you found CrossFit
CrossFit was pretty popular in Krakow (Poland). Me and my friend went to check it out and I loved it ever since.

Favorite WOD
The less cardio the better. I pretty much like all the WODs with barbell and with more difficult moves like HSPU or MU.

Least favorite movements
I definitely hate most cardio movements. I am pretty much bored after 2 burpees.

Post WOD snack
Scrambled banana eggs [5 eggs, 2 bananas] (However after eating that for 2 years I kinda think it is disgusting now : ( )

Hobbies outside of CrossFit
No parties since it is bad for training! Only chess, Warcraft 3, Netflix and programming.

Goals in the gym
Be as strong as a bear.

Piotrek Kala

Strength
4 Giant Sets

I) BB Bent Over Row: 5 reps
II) Kneeling SA DB Press: 8/arm
III) GHD Sit-Ups: 10
IV) Supinated Grip Band Pull-Aparts: 12
*rest 60 seconds

WOD
“Shin Doctor”

AMRAP 8 Mins

12-24-12
KB Swings (53/35)
Toes To Bar
Box Jumps (24/20)

Tuesday, February 5th, 2019 WOD

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Grip and Rip!!

Strength
I) Deadlift: 4×10 @ 65-70%
II) Ring Dips: 4 sets, max reps/set

WOD
“Rags 2 Riches”

Complete for time

Run 400 meters
50 Wall Balls (20/14)
40 Calorie Row
Run 200 meters
30 Deadlifts (245/155)
40 Double Unders
50 Alternating DB Snatch (50/35)
Run 400 meters

Time Cap = 20 minutes

L3: 20/14, 225/135, 45/30
L2: 14/10, 205/115, 40/25
L1: 14/10, 185/95, 35/20