WOD:
Tabata Mixer
Rowing (cal)
Chest-to-Bar Pull-ups
Medicine Ball Cleans (20/14)
Kettlebell Swings (1.5/1.0)
1 minute rest between stations
Post total reps/calories for each movement to comments.
It's great to have you back in the box Nate!
BAF Day at KCF
On Saturday, March 6th we invite all of our members to Bring A Friend (BAF). We know that many of you have friends, family members and co-workers who are curious about this “crazy new fitness routine” that you can’t stop blabbing about. Or, maybe they are noticing the spectacular results you are seeing and they want to know how they can get a piece of the action. This is a perfect opportunity to bring them in and let them experience our unique brand of fitness and our amazing community first hand. Our class schedule will be the same Saturday routine, 8am and 9am, so shake your friends and/or family members out of bed and let’s give them a big ‘ol sip of the Kool-Aid.
Not a member or don’t know a current KCF member who can invite you, but you are intrigued? Stop on by, we’ll welcome you with open arms. This is a friendly, fitness driven community.
Certification Sat/Sun 8/28-29
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Stumbled Upon
Hi there wondered if anyone on here has ever tried Gaspari Size On Tablets? Ive been looking at ordering some from this place london muscle which seems pretty good but have never used them and havent had any reviews anyone ever used them? Thanks!
Ditto everybody else’s comments. Gonna miss you guys tons, you have been a huge asset to our community. The time sure flew by. We look forward to visiting you and hitting a beach WOD aloha style and then recovering with some lau lau, spam masubi, and kahlua pig all washed down with a Mai Tai. Safe travels to you and send us updates and pics.
Alan, I already miss ya! I know you and Ang will be in touch and I can’t wait to hear all about how you and your family succeed in Hawaii. It is so exciting! Good luck to ya!
Will miss you Bro, I credit alot of my impovements to you as I have been chasing you since December
Good Luck and Stay in touch
This was a great way to finish a long hard week at the box. I felt every WOD during this one and finished with 238 as Rx’d. Thank you everyone in our KCF family for growing with us the last four months. You all have had a big impact on our family and we are looking forward to the next time we can share a WOD or a meal with you. Take care and work hard!