KILO BLOG

November 27, 2017

November Challenge:  Cindy (5 pull ups/10 push ups/15 air squats)

RX 100 rounds
Gold 75 rounds
Silver 50 rounds

 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!
Don’t forget to drop a new, unwrapped toy in our collection box for Toys for Tots!

CrossFit Classes: 

RX: Bench Press 5×6 @ ME. Then, 2 RFT of 5 Rope Climbs(19′), 15 SHSPU, 25 KB Swings(35/55), 35 Walking Lunges w/ bell, 45 Goblet Squats W/ Bell. 20min cap

Gold: Bench Press 5×6 @ ME. Then, 2 RFT of 5 Rope Climbs(15′), 15 SHSPU, 25 KB Swings(35/55), 35 Walking Lunges w/ bell, 45 Goblet Squats W/ Bell. 20min cap

Silver: Bench Press 5×6 @ ME. Then, 2 RFT of 15 Strict Pull ups, 15 Push ups, 25 KB Swings(25), 35 Walking Lunges w/ bell, 45 Goblet Squats W/ Bell. 20min cap

No Bar: 4 rounds of 10 ring push ups, 10 super mans, and 10 v-ups. Then, 2 RFT of 15 Ring Rows, 15 Push ups, 25 KB Swings(25), 35 Walking Lunges w/ bell, 45 Goblet Squats W/ Bell. 20min cap

Zenplanner WOD Log