Thursday, April 26th, 2018 WOD

Get it, Melissa!! WOD "Murph" Lyfe For Time: Row 2k meters or Run 1 mile Then: Complete 3 Rounds 20 Alt Lunge steps 20 Pull-Ups 20 Squats 20 Hand Release Push-Ups *wear a 20/14#

Wednesday, April 25th, 2018 WOD

All Classes are on today... especially the WOMEN'S STRENGTH & CONDITIONING CLASS!!! Sorry dudes, no bro's allowed.  Join the most feminine coach at KSCF (it's a close battle with coach Eric), coach Theresea, to learn more about

Monday, April 23rd, 2018 WOD

Starts Wednesday, April 25th, 6:30 pm Strength In 6 Minutes: Deficit Clean Deadlift (use 10lbs or 15lbs plates to create the deficit) 3-2-1 -2 Minutes break/transition time, into- On The Minute (5 Minutes) *with the 1 rep weight found


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