Makenna Berg / May 2020 Athlete of the Month

Our awesome and positive athlete of the month is Makenna Berg! Not only is she a strong and competitive athlete, she’s also a nurse at UW Medical Center working hard for the greater community during this pandemic. We asked her some questions below about KCF, as well as her life outside the gym, you can […]


A. Every 2 mins for 14mins: Snatch l.l B. 3rds NFT: 10 Bulgarian Split Squats 15 V-ups 10 Ring Dips


A. Back Squats 4×4 B. AMRAP 10 10 Pullups 10 BBJO (20) *Every min 10 airsquats


A. Push Jerk 4×4 B. 3 rds for time: 15/10 HR Pushups 10 OH Lunge Right Arm (50/35) 10 Alt. DB Snatch (50/35) 10 OH Lunge Left Arm (50/35)


A. Back Squats 4×4 B. AMRAP 15 400m Run Max T2B *Drop from bar you run **Score is total T2B


A. Every 2 mins for 14 mins: Clean l.l B. EMOM 9 Min 1- 2 Rope Climbs Min 2- 25 Situps Min 3- 10 Box Jumps (30/24)

Winter Weather Schedule Change

Due to the current forecast we will be cancelling the Wednesday, January 15th 5am and 6am class. We apologize for the inconvenience.


A. Deadlift 4×4 B. 3rds for time: 10 Pullups 12 Pistols 14 Burpees to target