January 14, 2012

squats-no-squatsWho Chooses Squats?!?!

5 reasons Why Women Should Squat

Tips for Faster Recovery following Squats


Thursday January 17th, 6-8 in The Gym Office:   Personal Trainer Food and Advocare Tasting.  Perfect time to taste test our nutritional products!

Swimming dates for this winter will be:  February 9th, followed by the first Saturday of each month until May 4th.  Central Middle School from 8-9 am.

Our Body Weight Challenge is done!  Great work to everyone!  We have all gotten stronger at Burpees and Handstand Push Ups!!  Stay tuned regarding the prize for those of you who committed to doing the challenge everyday!

RX:  6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).

Gold:  6×6 Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits (tire), 10 Hang Power Cleans (55/85).

Silver:  6×10 Back Squats. 5min As Many Rounds As Possible of 10 Hammer hits (tire), 10 Medi Ball Cleans.

Endurance:  3 rounds for time of 50 Air Squats and 50 Double Unders.

Men’s S&C:  6×6 @ 80-85% Back Squats. 5min As Many Rounds As Possible of 10 Hammer Hits(tire), 10 Hang Power Cleans (85).

Competitor:  RX + 50yd Handstand Walk and 2 rounds max Bar Muscle Ups.


38 thoughts on “January 14, 2012

  1. Hello Kilo,
    It’s been too long. Just wanted to let you all know a little something I’ve noticed since I’ve been gone learning to swim- normal gyms suck. Don’t get me wrong, I’m glad that people are doing something. Especially since obesity has surpassed starvation in this crazy world of ours. After CrossFitting for almost 6 years I forgot what makes it great. When I go to the gym (not The Gym) now I swipe my card, go do my own thing, nobody attempts to help me get better. Nobody cheers me on. Nobody looks for competition. They just go in and do whatever they want and then go home. It sucks. If you’ve forgotten what you left let me tell you that you don’t know what you’re missing ’til it’s gone. Hopefully I can get my lap swum in the next month so I can get back. And thank your coach for making it hard and your community for not letting you quit even when you want them to shut up because it’s not going to happen somewhere else. That is all. Miss ya.


  2. We miss you too SAM!
    BS: 110
    WOD: 3rds 10 hammers
    Thanks coaches for pushing us, cause usually its not the physical stuff that makes us want to quit or not go 100%. Thanks for making us mentally tough!

  3. BS: I have no idea where I started, but I ended up at 39k. I will keep track of the build next time 😉

    WOD: 4 rounds + 10 hammers and 1 med ball clean.

    The best thing about being new — everyday is a PR day 🙂 Happy Monday all!

    1. You have no idea?? That’s why it’s called BS haha! JK! Glad you are posting Bridgette!! Keep up the great work lady!

  4. BS-80-85-90-95-97-100
    [email protected]
    Well ive been at kilo for a year now. Time flys! I want to say thanks to everyone ive met sofar coaches an members i look forward to coming to the gym every day because of the great people there day after day putting in the work to inprove an pushing me to do the same.

  5. I’m gonna try and do better at posting.

    BS 65×2, 67×4 planned on going up but failed #6 of set 4…mental

    Wod: 3 rds +18

Comments are closed.