KILO BLOG

March 28, 2014

eb4d0c1a267804c09d1c0ea5a80fb413dce2fdef252f9c9ee59811c6ff6a0013CrossFit Games Wod 14.5 has been released! 

Keep tabs on how well our competitors and our teams are doing here!

Stop in and check out the Thrift Shop!  New and used workout gear!! Thrift Shop is open through Sunday!

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

All Access Pass saves you money!  Purchase one today!

SAVE YOUR JOINTS!!  We are now offering a Mobility and Elements Class M & W at 4:30pm!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! Your Body Is Worth It!

Please REMEMBER to SIGN UP FOR CLASSES!!!!  Click here to register.

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME):  No Class Today.  Sign up M, W at 4:30pm and reach your genetic potential.

Hot Yoga:  No Class today.  Sign up next week T, W, Th and Sweat it out in the Hot Box!

Barre:  No Class!  Sign up next week T, Th and tone your bootay!

FRIDAY CROSSFIT CLASSES

RX:  3×3 Front Squat @ 8 RPE. Then, “Filthy 50″ for time:  50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders.  Must complete 1 exercise before moving on to the next. Refer to 11/13/2013

Gold:  3×5 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (24″), 50 Jumping Pull Ups, 50 Kettlebell Swings (35/55), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (20k), 50 Back Extensions, 50 Wall Balls (20# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.  Refer to 11/13/2013

Silver:  3×5 Front Squat @ 8 RPE. Then, “Filthy 50″ for time: 50 Box Jumps (20″), 50 Jumping Pull Ups, 50 Kettlebell Swings (25/35), 50 Walking Lunge Steps, 50 Knees to Elbows, 50 Push Press (10k), 50 Back Extensions, 50 Wall Balls (10# to 8ft/10ft), 50 Burpees, 50 Double Unders. Must complete 1 exercise before moving on to the next.  Refer to 11/ 13/2013

Endurance: 300 Air Squats For time.

Men’s S&C:  CrossFit Games Open Wod 14.5

Women’s S&C: CrossFit Games Open Wod 14.5

Competitor:  Google doc.

39 thoughts on “March 28, 2014

    1. Hey guys (meaning the 4:45 and 5:45 am classes),

      I’d like to apologize for being a bum this morning. I was scheduled to coach both classes and failed to wake up to my alarm. I’m not really sure how or why, but it happened. I hope you all had a great workout and tackled the Filthy 50 like it was nothing.

    1. 2/21/12 time 25:43rx
      4/27/11 time 33:30rx

      If you aren’t blogging on a consistent basis you won’t be able to look back and see how far you have come. It’s really fun to look back. Start Blogging times or at least track on your own.

    1. At this time – #1 in North Central and #6 in the World. This won’t last but for now I’m celebrating!

  1. WOD: 14.5 done. Thanks Belmer. Always good coaching/motivation from you.

    Shantelle: The blog pic is perfect for this wod. My legs are jello and Dave Castro can #$%@ *%@#$ &*^$#!!!

  2. FS: 45k 3×3
    Wod: 420 rx at time cap. Kte were iffy with belly and did step ups with 24′. Last time, I finished at time with 36 wb so interesting that I did better today.

  3. Front Squat: 6×3 90, 92, 95×4

    Filthy 50: 25:40 Rx
    Did this on Saturday after 14.5 on Friday. 11/13/2013: 24:16Rx

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