KILO BLOG

January 9, 2019

January Challenge:  Kilo Open Continues!

Upcoming events:  

Kids and Masters Competition | January 19th

Vertical Treadmill Challenge | February 7th

 

 

CrossFit Classes 

RX: LIFT: Front Squats 6×3 @ 85-90%. WOD: 50 KB Swings(55/70), 50 Step overs(55/70), 40 Kb swings 40 Step Overs, 30 Kb Swings, 30 Step Overs. Time Cap 15min.

Gold: LIFT: Front Squats 6×3 @ 85-90%. WOD: 50 KB Swings(35/55), 50 Step overs(35/55), 40 Kb swings 40 Step Overs, 30 Kb Swings, 30 Step Overs. Time Cap 15min.

Silver: LIFT: Front Squats 6×5. WOD: 50 KB Swings(25/35), 50 Step overs(25/35), 40 Kb swings 40 Step Overs, 30 Kb Swings, 30 Step Overs. Time Cap 15min.

No Bar: LIFT: 100 goblet squats. WOD: 50 KB Swings, 50 Step overs,40 Kb swings 40 Step Overs, 30 Kb Swings, 30 Step Overs. Time Cap 15min.