Register for the CrossFit Open Here!!

CrossFit Games Judges Course

Every Friday night we will be holding our Friday Night Lights CrossFit Open workouts. More info will be coming to your email soon. On those nights we also need fellow KSCFers to help judge all our Registered Athletes. Click on the title above or here to take this online course and help our Friday Night Fitness!

The course does take some time but it helps demonstrate the movement standards we try to become proficient with day-to-day. I also have recorded all the answers if you’re looking for a little assistance. 😏

Slingshot Schastny!!

WOD
“Life Jacket”

AMRAP 5:
27 Calorie Row
27 Thrusters (115/75)
15 Pull-Ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
12 Chest To Bar Pull-Ups

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
9 Muscle-Ups

L3: 95/65, 75/55, 65/45
L2: 75/55, 65/45, 55/35
L1: 65/45, 55/35, 45/25

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