Strength: HSPU 12 min EMOM: 30 sec HS Hold 30 sec Pike around Box MAX set of Kipping HSPU 45 sec Plank shoulder taps. Partner WOD: 6...

Strength: DL 5-5-5-5-5. WOD: 15 min AMRAP 10 Cal bike/row 15 MB sit-ups 20 KBS (35/50).

Strength: Power Cl 12 min EMOM: 1-3: 3 reps @ 60% 4-6: 2 reps @ 70% 7-9: 1 rep @ 80% 10-12: 1 rep @ 90%. WOD: 5 min EMOM: 3 St Pull-ups +...

Strength: Dips/HSPU Odd: 7-10 strict Dips Even : 6-8 strict HSPU. WOD: 2 Rounds BB@65/95 (25 min TC) 400 m run 15 Bar over burpees 10...

If you'd like some KCF apparel we are putting in an order. Please fill out the sign up sheet on the bulletin board. Strength: Power Sn 2...