5:30 pm CLASS IS MOVED TO BEGIN AT 6 pm TONIGHT. PLEASE EXCUSE THIS INCONVENIENCE. WEIGHTLIFTING CLASS WILL STILL BE ON FOR 6:30 PM. All athletes should be fine to finish the WOD and overlap into WL class if they want to double up.

Thank you for understanding.

February’s Member of the Month, Piotr!!

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

Strength
I) DB Bent Over Rows: 5×5
II) GHD Hip Extensions: 3×15

WOD
“Special Sauce”

AMRAP 3:
21 Overhead Squats
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats
12 Lateral Erg Burpees
Max Calorie Row

Rx: 95/65, 115/85, 135/95, 155/105
L3: 75/55, 95/65, 115/85, 135/95
L2: 65/45, 75/55, 95/65, 115/85
L1: 55/35, 65/45, 75/55, 95/65

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