KILO BLOG

November 27, 2018

November Challenge(s):

November 22-28:  10 min of core work each day

Check out our new Nutrition Guide!  

It contains some great tools to help you get started in the right direction!  When you are ready to really sort things out and get a plan specifically for you, contact Sarah to set up your appointment.

Announcements:

Kilo Kardio is now being held on Sundays at 8 am and 3 pm!

Yoga Brew/Ugly Christmas Sweater – December 15th 

Congratulations to the winner of our Master Your Macros Nutrition Challenge!  She lost 9 pounds and 2.7% body fat in just 6 weeks!  

CrossFit Classes:  

Rx: STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD 1: Death by Burpee RMU. WOD 2: Immediately following Death by row 500m for time. Time starts at the top of the very next minute.

Gold: STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD: Death by burpee RMU.

Silver: STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD Death by Burpee Pull Up

No bar: STRENGTH: 100 goblet squats and 100 Hips Ext. WOD: Death by burpee BJ