KILO BLOG

April 18, 2019

Posted April 17, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. WE WILL BE CLOSED EASTER SUNDAY.  NO OPEN GYM OR KILO KARDIO.   Mark your calendar’s for Memorial Day Murph in Waverly! CrossFit Classes: AM Skills and Mobility PM Kilo Trained  

April 17, 2019

Posted April 16, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. WE WILL BE CLOSED EASTER SUNDAY.  NO OPEN GYM OR KILO KARDIO.   CrossFit Classes: RX: LIFT: EMOM 8min. 1 PS + 1 Hang PS @ 90%. WOD: 30 muscle ups and 1000 meter row for time. Gold: LIFT: EMOM 8min. 1 PS […]

April 16, 2019

Posted April 15, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. WE WILL BE CLOSED EASTER SUNDAY.  NO OPEN GYM OR KILO KARDIO.   CrossFit Classes: RX: LIFT: 6×2 Back Squats then 6×2 Front Squats both @ 90-95%. WOD: “Annie” 50-40-30-20-10 DU and Anchored Sit Ups for time. 10min cap Gold: LIFT: 6×2 Back […]

April 15, 2019

Posted April 14, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. CrossFit Classes: RX: LIFT: EMOM 8min1 PC + 1 C&J @ 90% PC. WOD: 5RFT of 12 DL (80/115), Run 400M, 21 Pull-Ups. Gold: LIFT: EMOM 8min1 PC + 1 C&J @ 90% PC. WOD: 5RFT of 12 DL (70/100), Run 400M, 15 […]

April 13, 2019

Posted April 12, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. CrossFit Classes: RX: LIFT: 1 Snatch EMOM 10min Starting @ 80% increase to ME and remain for the rest of the EMOM. WOD: AMRAP 15min of 30cal row and 15 body weight Bench Press. Gold: LIFT: 1 Snatch EMOM 10min Starting @ 80% […]

April 12, 2019

Posted April 11, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. CrossFit Classes: RX: LIFT: 7×3 @ 90% Back Squats Superset with 5 Bentover Rows. WOD: 5 rounds for time 20 Strict Pull Ups, 15 Strict HSPU, 10 Alt. Pistols. Time cap 18min. Gold:  LIFT: 7×3 @ 90% Back Squats Superset with 5 Bentover […]

April 11, 2019

Posted April 10, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. OLY Seminar tonight at 5:45 pm! Thank you to everyone that did the Super Hero WOD!  Parker stopped to visit us at The Gym on his way home from Iowa City today 🙂 He looked great and it was awesome to see him […]

April 10, 2019

Posted April 9, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. OLY Seminar this Thursday evening! CrossFit Classes: Don’t forget to dress up like your favorite superhero today for Parker! Super Hero WOD: 4min. clock on each of the following movements. With remaining time complete max reps Wallballs(14/20) 19/10′. Each 4min clock starts immediately. […]

April 9, 2019

Posted April 8, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. OLY Seminar this Thursday evening! CrossFit Classes: RX: LIFT: 7×1 Power Clean + Hang Power Clean & Jerk @ 90%. EMOM. WOD: 100 Double Unders, 50 Push Ups, 100 Double Unders, 25 DL(50/70), 100 Double Unders, 100 Push Ups, 100 Double Unders, 50 […]

April 8, 2019

Posted April 7, 2019

April Challenge:  Personal Goals Click here for Parker’s Go Fund Me page. OLY Seminar this Thursday evening! CrossFit Classes: RX: Cond: Row 5×40/50cal. (1:1) WOD 1: 3 rounds of 30 SL Alt. TTB and 30 OH DB Lunges(35/50) 1 bell. Time cap 12min. Rest 3min. from the time you finish then WOD 2: 800m run […]