KILO BLOG

January 12, 2018

January Challenge:  
Rx:  60 Legless Rope Climbs (15′)
Gold:  60 Rope Climbs (19′)
Silver:  60 Rope Climbs (10′) or Attempts
 
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!  

CrossFit Classes: 

RX: Back Squat 5×3 @ ME. Then, 30-20-10 cal row, Push Press (35/52), and CTB

Gold: Back Squat 5×3 @ ME. Then, 30-20-10 cal row, Push Press (30-40), and Pull Ups

Silver: Back Squat 5×3 @ ME. Then, 30-20-10 cal row, Push Press (Bar), and jumping pull ups

No Bar: Goblet Squats 5×10 30sec rest. Then, 30-20-10 cal row, DB Push Press, and Ring Rows

Zenplanner WOD Log