KILO BLOG

December 4, 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!
Don’t forget to drop a new, unwrapped toy in our collection box for Toys for Tots!

CrossFit Classes: 

RX:Front Squats 6×3 @ ME Super set w/ 5 RMU. 3 RFT of 30 Pull Ups and 30 WB(14/20). Time cap 12min. Refer to 12/5/2016

Gold: Front Squats 6×3 @ ME Super set w/ 2 RMU. 3 RFT of 30 Pull Ups and 30 WB(14/20). Time cap 12min. Refer to 12/5/2017

Silver: Front Squats 6×3 @ ME. Super set w/ 5 Strict Pull Up. 3 RFT of 30 Jumping Pull Ups and 30 WB(10). Time cap 12min. Refer to 12/5/2019

No Bar: 6min EMOM 7 Bear Hug Squats. Then, 3 RFT of 30 Jumping Pull Ups and 30 WB(10). Time cap 12min. Refer to 12/5/2019

Zenplanner WOD Log