KILO BLOG

November 29, 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: Back Squats 6×5 ME. Then, RDL 3×5 @ Same wt. Then, 3 RFT 30 Double Unders, 10 HSPU and 10 OHS (40/60). 8min cap

Gold: Back Squats 6×5 ME. Then, RDL 3×5 @ Same wt. Then, 3 RFT 20 Double Unders, 10 HSPU and 10 OHS (30/40)

Silver: Back Squats 6×5 ME. Then, RDL 3×5 @ Same wt. Then, 3 RFT 30 Single Unders, 10 Push ups and 10 OHS (PVC)

No Bar: EoMOM 16min 10 DB Squats on even and 10 RDL on odd. Then, 3 RFT: 30 Single Unders, 10 Push ups, and 10 Step Ups

Zenplanner WOD Log