KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

New Classes This Week

  • Monday-Friday: 6:15 & 7:15 am WOD classes
  • Tuesday & Thursday: 4:45 pm Women’s S&C Class
  • Monday & Wednesday: Pilot classes, 5:15, 6:15, & 7:15 pm WOD classes

Faster!!

Strength
Complete 4 Giant Sets

I) Banded Reverse Hypers: 15
II) DB Pendlay Rows: 2×8, 2×5
III) Weighted Reverse Crunch: 8-10
IV) Zottman Curls: 10
*rest 60 seconds

WOD
“Hurry Up!”

21-15-9
Calorie Row
Burpees over Erg

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