KILO BLOG

February 5, 2019

February Challenge:  BINGO

Upcoming events:  

Vertical Treadmill Challenge | February 7th

Mobility Seminar Series with Shantelle.  We will focus on a different area (shoulders, hips, ankles, spine) each week!  Cost for each is $20/$70 to register for all 4. February 21st, 28th, March 7th, March 14th | 5:30-630 pm

CrossFit Classes 

RX: LIFT: 2 Deficit HSPU and 2 DL @ 90% EMOM for 6min. WOD: AMRAP 20 min 2 Ring Muscle ups, 4 HSPU, 8 KB Swings (55/70#), 200m Run. Refer to 2/3/2015.

Gold: LIFT: 2 Deficit HSPU and 2 DL @ 90% EMOM for 6min. WOD: AMRAP 20 min 2 CTB, 4 HSPU, 8 KB Swings (35/55#), 200m Run.

Silver: LIFT: 5 Push ups and 5 DL EMOM 6min. WOD: AMRAP 20 min 2 Pull ups, 3 Wall Walks, 4 KB Swings (25/35#), 200m Run.

No Bar: LIFT: 5 Push ups and 5 KBDL EMOM 6min. WOD: AMRAP 20 min 2 Ring Rows, 3 Wall Walks, 4 KB Swings (25/35#), 200m Run.