KILO BLOG

January 9, 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: 5×1 Clean + 3 FS @ ME. 3 RFT of 800m run and 100 Air Squats. Time cap 20min.

Gold: 5×1 Clean + 3 FS @ ME. 3 RFT of 800m run and 80 Air Squats. Time cap 20min.

Silver: 5×1 Clean + 3 FS @ ME. 3 RFT of 800m run and 60 Air Squats. Time cap 20min.

No Bar: 5×10 Medball Cleans Super Set With 30 Back/hip ext. 5 RFT of 400m run and 50 Air Squats. Time cap 20min.

 

Zenplanner WOD Log