Nov 3/21.

KCF members, it’s time to freshen up our workout space. We are looking for volunteers to help paint our gym on Saturday and Sunday. We will be starting on Saturday at 11 am with washing and taping then start painting. Sign up on the app starting tomorrow. PLEASE and thank you!!

Strength: C&J

10 min emom:

3 position power clean + jerk. high hang, below knee and from the floor.

WOD: 15 min AMRAP

10 C2B

20 Pistols

30 Sit-ups.