KILO BLOG

April 4, 2014

 IMG_1984-LKilo’s Sarah Buzynski

#kilotrained

SIGN UP FOR CLASSES!!!!  Click here to register.

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

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!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is a hit!  Sign up M & W at 4:30pm and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up M and W and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Saturday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

37 thoughts on “April 4, 2014

  1. CJ: 100 (5 K pr)…..finally. 90 90 90
    WOD: 9:53 (50 K snatch and MU Prog)

    (Last time was 14:47 w/45K snatch)

    1. Since Wed at 6am, did anyone pick up a black Under Armour stocking hat and realize it wasn’t theirs??!! I’m missing mine and it wasn’t in the lost and found

  2. C&J: 3×3, 35k
    WOD: 15:34. DU attempts then 50 SU, regular pushups(manly ones, none on my knees!), snatch was 15k bar, and MUP buprees.

  3. 13:30ish I think… I forget before I get to the door. Gold, 100 singles. started 40k on hps, moved down to 30k after 5 reps. Ring muscle up progressions better, actual ring muscle up, is getting closer. Much better day, still. Close to %100 healed. Was good to see Paul with his M/U’s. Looked good.

  4. C&j: 55,60,65,65
    wod: 25 ish worked on false grip muscle ups. Didn’t worry about time… got 14 out of 20 attempts 😉

  5. CJ 45, 50×3
    WOD 15:01 gold – 25k, pu’s on knees. Can’t count burpee jumping MU’s…

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