2015-02-20 Friday

2015-02-20 Friday
February 20, 2015 KCF_Admin

REMINDER tomorrow, Saturday 02-21-2015 from 10am to 1pm is our Benefit Workout for Coach Nate and OPEN HOUSE.
– We will have workout heats going every 30 minutes ($20 to participate – all proceeds to coach Nate)
– Antfarm Gear will have Special Limited Edition shirts for sale for $20 ($11 go to Coach Nate)
– Bake Sale
– Outside The Box, Paleo food truck will be on site.
Please come and join us.  Support a friend in need.

A) Group Stretch

B) Week 7 – 1 RM Front Squat 3-2-1-1-1

C) 12.5 OPEN Workout Complete as many reps as possible in 7 minutes following the rep scheme below: 3x Thrusters (Rx95/65)
3x Chest to bar Pull-ups
6x Thrusters
6x Chest to bar Pull-ups
9x Thrusters
9x Chest to bar Pull-ups
12x Thrusters
12x Chest to bar Pull-ups
15x Thrusters
15x Chest to bar Pull-ups
18x Thrusters
18x Chest to bar Pull-ups
21x Thrusters
21x Chest to bar Pull-ups…
This is a timed workout, if you complete the round of 21, go on to 24.
If you complete 24, go on to 27, etc.


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