KILO BLOG

November 4, 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!
 
 November 11th-Powerlifting Seminar | $20/person

CrossFit Classes: 

Rx:  2 RFT 30 cal assault bike, 400m Sandbag Carry(75/100#), 30 DB alt. PS(50/80), 40 HR Push-Ups, 30 Clean and Jerks (any style 60/85).

Gold: 2 RFT 30 cal assault bike, 400m Sandbag Carry(75/100#), 30 DB alt. PS(35/50), 40 HR Push-Ups, 30 Clean and Jerks (40/60).

Silver: 2 RFT 30 cal assault bike, 400m Sandbag Carry(75/100#), 30 DB alt. PS(10/20), 40 HR Push-Ups, 30 Clean and Jerks (bar).

No Bar: 2 RFT 30 cal assault bike, 400m Sandbag Carry(75/100#), 30 DB alt. PS(10/20), 40 HR Push-Ups, 30 KB Clean and Jerks (2 bells).

Family Class: Adult does wod w/ youth. medball vs sandbag. row vs bike.

 

Zenplanner WOD Log