Welcome back to another edition of the KSAC Programming Preview—your weekly insight into what’s coming up in classes and how to get the most out of your training. This week, we're mixing things up with a new format: instead of listing each day’s workout in detail, we’re focusing on key highlights and themes, along with a deeper dive into two contrasting workouts. Let’s get into it.
Here’s a quick glance at the training focus for each day:
Each day brings a different focus to help you build well-rounded fitness throughout the week.
We’re kicking the week off with a CrossFit classic: Fran.
Workout:
21-15-9 reps for time
This one is short, intense, and deceptively simple. The goal is maximum effort in minimal time. But intensity doesn’t mean going to failure—our recommendation is to set a strategy with your coach. Whether you’re going unbroken or breaking pull-ups into manageable sets, the focus should be on minimizing rest and maintaining consistency.
Pro Tips:
Saturday flips the script with a 40-minute grinder focused on pacing and sustainability.
Format:
Every 8 minutes x 5 rounds:
Unlike Fran’s sprint, this is a test of consistency and movement quality. Expect about 6 minutes of work and 2 minutes of rest per round. This is your chance to dial in technique, control your breathing, and stay smooth under fatigue.
Key Focus Points:
This week offers two perfect examples of energy system variety—Fran pushes short-duration, high-intensity limits, while Saturday’s Sweat builds endurance and stamina. Both are equally important, and both offer big wins if approached with intention.
Tips to get the most out of the week:
Let’s have a great week, team! See you in class. Let’s sweat smart and finish strong. 💪
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KS Athletic Club
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KS Athletic Club
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REXPERIENCE ALL
KS Athletic Club
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