KILO BLOG

April 21, 2014

10271490_10154010986710510_1774064743504782929_nCongratulations and Job Well Done Kilo Competitors!!

We are proud of you all!

Festivus Games 2014

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Sunday April 27 3-4:30pm attend our seminar “Eating To Reach Your Fitness Goals” by Armand McCormick.  Sign Up here!

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 .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

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!

MONDAY HOT BOX CLASSES

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

Hot Yoga:  No Class today!  Sign up  this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX:    2×1 Clean and Jerk @90% 4×1 @ 100%. Superset with 3 max effort Weighted Pull ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Gold:   6×3 C&J @ 90%. Superset with 3 max effort Weighted Pull Ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/70), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Silver: 5×10 Med Ball Clean Superset with 3 Pull Ups. Then, for time run 800m, 10 Hang Power Clean and Jerks (bar), Run 400, 10 Hang Power Clean and Jerks, Run 200, 10 Hang Power Clean and Jerks. 20min cap.

Endurance: 50 Weighted Lunges and Pro- Agility x6

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

40 thoughts on “April 21, 2014

  1. C&j- 45 × 2, 48 × 4 done after wod
    wod- 24:20 35k. Probably should have done heavier hpc’s

  2. C&J up to 80
    WOD 15 @ cap Rx. maybe should have gone lighter to finish it.. pr on my mile.

  3. 45×4, 47×2 gold lift last set tng. Seriously took me that long to warm up!
    wod 25ish 47k, air dyne for minutes instead of run at 9min, 4:30min, 2:25min. The air dyne and I are not friends anymore.

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