KILO BLOG

June 12, 2019

June Challenge:  Accumulate 2000 yards of sled push/pull 

RX:  Body Weight | Gold: 3/4 Body Weight | Silver:  1/2 Body Weight

Upcoming Events:  

Kilo Kids Camp!  Each Tuesday and Friday through June and July | 9am-noon!  Email [email protected] to sign up for the days that you want!

GOYA:  6 week program designed to help you get back into shape!  Incorporates our No Bar and Kilo Kardio workouts, along with nutrition guidance!

June 21st:  Golf outing and 10 Year Anniversary Party!  Don’t forget to RSVP for the party!  We would love to know how many years you have been a member at The Gym!

CrossFit Classes

RX: PS 1×[email protected] 70%, 1×[email protected] 80%, 2 x1 @ 90%. Deadlift 2×8 @ 60 & 70%, 1×5 @ 80%, 1×3 @ 90%. Bench Press 1×12 @ 50%, 2×8 @ 60 & 70%, 1×5 @ 80%, 1×3 @ 90%, 1×1 @ 95%. 5×8 Weighted Push ups and DB Shoulder Press. At Some point during the lift Row 1kfor time and Bike 50cals for time.

Gold: PS 1×[email protected] 70%, 1×[email protected] 80%, 2 x1 @ 90%. Deadlift 2×8 @ 60 & 70%, 1×5 @ 80%, 1×3 @ 90%. Bench Press 1×12 @ 50%, 2×8 @ 60 & 70%, 1×5 @ 80%, 1×3 @ 90%, 1×1 @ 95%. 5×8 Weighted Push ups and DB Shoulder Press. At Some point during the lift Row 1kfor time and Bike 50cals for time.

Silver: PS 4×3. Deadlift 2×8 and 2×5. Bench Press 1×12, 2×8, 3×5. 5×8 Weighted Push ups and DB Shoulder Press. At Some point during the lift Row 1k for time and Bike 50cals for time.

No Bar: 21-15-9 KBSDLHP and DB STOH. Then, 50-40-30-20-10 air squats, push ups, & butterfly sit ups.