KILO BLOG

April 16, 2014

228CrossFit Kilo Athlete in the Spotlight Amber Megivern! 

Amber completed her first CrossFit Open this year, and has had too many PR’s to count lately! 

Nice work Amber!  Read More About Amber here!

Kilo Members…Thank you for being awesome members! Two IMPORTANT Things:  1. BLOG YOUR SCORES!!!!!!  2.  SIGN UP FOR CLASSES!!!!  This helps US help YOU!  Click here to register.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!  If 4:30pm M/W doesn’t work for you, suggest other times!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up Thursday this week and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap

Gold: 6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Silver: 6×10 Med Ball Cleans Cleans. Then, 3 rounds for time of 30 Knees to Elbows, 20 Sumo Deadlift High Pull (KB 35/55), 10 Strict Push Ups. Time Cap 12min cap

Endurance: 50 Barbell Thrusters

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  Google Doc

36 thoughts on “April 16, 2014

  1. Way to go Amber!!

    CJ:45, 48×2, 50, 52(PR), 54(F)

    WOD: 13:13 Gold (24 left at cap, black and orange mat for HSPU, TTB Attempts)

  2. C&J: 65K for first two sets. Then cleans only for last four sets. Triples, up to 75K
    WOD: 18:30 Rx

    For those who know of my event, Alive & Running, here is a challenge fundraiser that’s going down Fri morning at The Gym. We’ll start about 5:30am, depending on what time 4:45am class finishes the WOD. Let me know if you want to chill out with us

    http://www.youtube.com/watch?v=qOw54UJnrww

  3. C&j: 5×3 40k
    Wod: 11:34 (ring ttb-kipping with putting legs out and up, 35 db, push-ups with 15k plates under each hand).

  4. Clean Only (shoulder): 120×2, 130×2, 140×2 (Fx2) Not good

    WOD: 2+41 Rx, Not a good day overall

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