KILO BLOG

February 14, 2014 Happy Valentine’s Day!

934042_370743886359133_659029644_nKilo Members Ricky Harmon and Shannon Laughlin

Happy Valentine’s Day

Announcements!

Kilo Members, remember that the handicapped spots out front are real handicap spots.  We would really hate if you were ticketed.  The Cedar Falls PD will fine you if you are parked in one,  just like any other parking lot in Cedar Falls, and they have in the past.  Just a friendly reminder 🙂

Competitors:  Stop Procrastinating and Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

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

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday February 23. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

RX:  5×1 Power Clean and Jerk + Clean and Jerk @ 8RPE. “Mary” Complete as many rounds in 20 minutes as you can of:  Mary:  5 Handstand Push Ups, 10 1-legged squats, alternating legs, 15 Pull Ups

Gold:  5×2 Power Clean and Jerk + Clean and Jerk @ 8RPE. “Mary”  Complete as many rounds in 20 minutes as you can of:  5 Handstand Push-Ups, 10 Assisted1-legged squats, alternating legs, 15 Pull-Ups

Silver:  5×10 Med Ball Cleans “Mary”  Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-Ups, 10 Air Squats, 5 Pull-Ups

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

Barre:  No Class

Hot Yoga: No Class

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

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