10 Rounds for time
30 Double unders
15 Pull-ups
30 Air squats
100m Sprint

Rest 2 minutes between rounds. Post time to comments.

Susan getting ready for the Nationals platform.

Big Weekend for KCF Competitors

This weekend will see KCF athletes competing around the country in 3 different events. Here’s how you can follow along and cheer them on.

USAPL Raw National Championships – On Saturday the 14th, Susan H. will be competing at the Raw National Championships for powerlifting. In this event she will be competing in the back squat, bench press and the deadlift. Going into the event, she has the 2nd highest total in the country in her weight class. If you want to watch her lift live, you’re going to have to really commit. The event is in Orlando, FL and she starts lifting at 6am EST, which is 3am for us. You can watch the livestream here.

IronMan Louisville – On Sunday the 15th, KCF Owner, Dan H. will be competing in an Ironman triathlon in Louisville, KY. If you aren’t familiar with the Ironman distance that’s a 2.4 mile swim, 112 mile bike followed by a 26.2 mile run. While the race isn’t necessarily live streamed you can follow his progress through the athlete tracker. Dan’t anticipated finish time is 11 hours, which means he should be crossing the finish line at 6:30pm EST or 4:30pm PST.

Poulsbo Half-Marathon – A little closer to home, as in, at home, many KCF members are participating in the Poulsbo Half-Marathon and 10K. If you haven’t signed up yet but would still like to, you can register at packet pick up on the 14th or the morning of the event at the start. If you aren’t planning to run consider heading out and cheering on all the runners. You can find a course map here.

Good luck to all of our competitors.