KILO BLOG

December 29, 2017

December Challenge:  
Rx:  300 Bar Muscle Ups
Gold:  100 Bar Muscle Ups
Silver:  100 Jumping Bar Muscle Ups
 
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!  
 Get signed up for our Nutrition Challenge starting January 5th!  Get rid of that post-holiday crappy feeling and start your 2018 off right!  Sign up in Zenplanner. 

CrossFit Classes: 

Please be aware of our schedule changes for this week!

RX: OHP 3×5 OHP @ ME. Then, “Open WOD 13.3” 12min AMRAP 150 Wall balls (14/20# to 10′ target)90 Double-unders, 30 Ring Muscle-ups

Gold: OHP 3×5 OHP @ ME. Then, “Open WOD 13.3” 150 Wall balls (14/20# to 10′ target) 90 Double-unders, 30 CTB Pull Ups

Silver: OHP 3×5 OHP @ ME. Then, “Open WOD 13.3” 100 Wall balls (14/10# to 9′ target) 90 single unders, 30 jumping pull ups

5×10 DB OHP @ ME. Then, 100 Wall balls (14/10# to 9′ target), 90 single unders, 30 ring rows

Zenplanner WOD Log