KILO BLOG

November 6, 2017

November Challenge:  Cindy (5 pull ups/10 push ups/15 air squats)

RX 100 rounds
Gold 75 rounds
Silver 50 rounds

 Looking for some direction with your current nutrition habits?  Set up a meeting with Sarah…she can help you reach your specific weight goals!
 
Don’t forget our Saturday classes are now:  6:00 am, 7:15 am, and 8:30 family class!
We will now be holding open gym on Sundays from 11-1!  Stop in for a quick sweat or some active recovery!
 
 November 11th-Powerlifting Seminar | $20/person

CrossFit Classes: 

Rx: Super Squats +2kg. Then, AMRAP 20min. 400m run, 30 Box Jumps (20/24), and 30 KB Swings (35/55)

Gold:  Super Squats +2kg. Then, AMRAP 20min. 400m run, 30 Box Jumps (20/24), and 30 KB Swings (35/55)

Silver: Super Squats +2kg. Then, AMRAP 20min. 400m run, 20 step ups (20), and 20 KB Swings (25)

No Bar: 75/100 burpees. Then, AMRAP 20min. 400m run, 20 step ups (20), and 20 KB Swings (25)

Post WOD:  hanging wipers 3×8

Zenplanner WOD Log