KILO BLOG

November 30, 2018

November Challenge(s):

November 22-28:  10 min of core work each day

Check out our new Nutrition Guide!  

It contains some great tools to help you get started in the right direction!  When you are ready to really sort things out and get a plan specifically for you, contact Sarah to set up your appointment.

Announcements:

Kilo Kardio is now being held on Sundays at 8 am and 3 pm!

Yoga Brew/Ugly Christmas Sweater – December 15th 

  

CrossFit Classes:  

RX:  STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD: 25min AMRAP 50 DU, 12 Box Step Overs 20″ (35/55), 50 DU, 12 Alt. DB PS(35/55)

Gold:  STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD: 25min AMRAP 30DU, 12 Box Step Overs 20″ (35/55), 30DU, 12 Alt. DB PS(35/55)

Silver:  STRENGTH: 8min clock, 4min EMOM 2 B.S. @ 90%, 4min EMOM 2 F.S. @ 80% of B.S. WOD: 25min AMRAP 50 SU, 12 Box Step Overs 20″ (25/35), 50 SU, 12 Alt. DB PS(25/35)

No Bar:  STRENGTH: 3k Row. WOD: 25min AMRAP 50 SU, 12 Box Step Overs 20″, 50 SU, 12 Alt. DB PS.