April 15, 2014


Kilo’s 2013 6th Place World’s Team at

The Reebok CrossFit 2013 World Games!

2 Kilo Teams in Regional Competition in 2014!!

#kilotrained  Double Trouble!

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

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

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


Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up Wednesday, and Thursday this week and sweat it out in the Hot Box!


RX: 3×1 Snatch @ 90-95% and 3×1 @ 100%. Then, for time complete 50 Back Squat (65/100) then, 3 rounds of 1 Rope Climb (19′) and 5yd Handstand Walks then, 50 Kettlebell Swings (55/70). Time Cap 10min.

Gold: 6×3 Snatch @ 90% 3RM. Then, for time complete 50 Back Squats (50/70) then, 3 rounds of 1 Rope Climb (15′) and 2 Wall Walks then, 50 Kettlebell Swings (35/55). Time Cap 10min.

Silver:  6×5 Overhead Squats. Then, for time complete 50 Back Squats (Bar) then, 3 rounds of 3 Strict Pullups and 2 Wall Walks then, 50 Kettlebell Swings (25/35). Time Cap 10min.

Endurance:  5x20yd bounds and 2x200m backwards run.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

45 thoughts on “April 15, 2014

  1. Snatch – 40×3, 42×3 (failed 3rd rep 1st set @ 42) gold
    WOD – 12 kb done @ cap, finish 13:39 (gold w/
    55lb, hsw)

  2. Snatch: 29k Gold
    WOD: 12:18 gold w/ 45K. Did 15 reps @ 50K FS but couldn’t get it over my head for BS -_-

  3. Snatch- 30 × 3, 32, 34 (f) × 2, 33 (f) (yes I did 7)
    Wod- 23 kb’s at time cap. 40k bs’ s without putting bar down, 35# kb. Slide from the top down on my 3rd rope climb. I do not recommend this

  4. Snatch: 25K, last three felt were my best-got to add weight!
    WOD: Gold 14:10, 10 KBS at cap, 40K BS-didn’t put bar down

  5. Snatch disappointing. 40k. Gold Wod Gold 12:09 bs 40k wall walks. Moved from 45lbs kb, to the 55lbs,what a difference,. Glad I did it tho.

  6. snatch: 40×3 45×3 failed 45 twice :/ rough day!
    wod: 55k BS rest RX with 7 KB @ cap finished 15:40 ish

  7. Snatch: 60k x 3 70 (f) just couldn’t get it out of the hole then hit two at 65k
    WOD: 16:12 back squats were rough even at 70k

  8. Ohs: 35k 4×5
    Wod: 9:27 (35k bs-didn’t drop, 3 strict pullups w/purple band, push ups with 15k plates under each hand, 35 db)

  9. Super Squats day two finished.
    Weighted pull-ups were not weighted.
    WOD took forever. Tried parallel bar hspu, then 20 kilo plate hspu… shoulders were too shot.

  10. Snatch: 2×19, 4×20 (gold..worked on form)
    WOD: 9:58 (20k BS, rope climb attempts, wall walks, 35 KB)

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