KILO BLOG

January 11, 2013

fear-is-a-liar-e1351254901814Allow Your Fears To Become Your Strengths

Louis Simmons on The Conjugate System part 3 of 5

Announcements!

Attention!  Starting on Monday, we are combining the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Please make sure you are registering for class times!  Click Here to register.

The Gym is running another Advocare 24 day Challenge and will begin on Monday, January 12th.  Cash prizes available!  Email Sarah McCormick at info@thegymcf.com to sign up!

Saturday January 18th at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Handstand Push Ups, 100 Double Unders for time.

Gold:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Handstand Push Ups, 50 Double Unders for time.

Silver:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Push Ups, 100 Single Unders, for time.

Barre:  No Class

Yoga:  No Class

Competitor:  Wod posted in Google Doc.

19 thoughts on “January 11, 2013

  1. Did on Sunday
    BS 50
    wod not timed…chased Shannon on purpose.
    Hats off Kate….100 consecutive DU’s…whoot whoot!

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