November 8, 2017

November Challenge:  Cindy (5 pull ups/10 push ups/15 air squats)

RX 100 rounds
Gold 75 rounds
Silver 50 rounds

 Looking for some direction with your current nutrition habits?  Set up a meeting with Sarah…she can help you reach your specific weight goals!
Don’t forget our Saturday classes are now:  6:00 am, 7:15 am, and 8:30 family class!
We will now be holding open gym on Sundays from 11-1!  Stop in for a quick sweat or some active recovery!
 November 11th-Powerlifting Seminar | $20/person
Share our Black Friday Specials with someone you know that wants to be Kilo Trained!

CrossFit Classes: 

Rx: Super Squats +2kg. Then, 50 double unders, 40 cal row, 30cal bike, 20 KB OHS (55/70).    10min cap.

Gold: Super Squats +2kg. Then, 30 double unders, 25cal row, 20cal bike, 15KB OHS (35/55)

Silver: Super Squats +2kg. Then, 50 Single unders, 25cal row, 20cal bike, 15 KB OHS (15/25)

No Bar: 50-40-30-20-10 Walking Lunges and Butterfly Sit ups. Then, 50 single unders, 25 cal row, 20cal bike, 20 KB OHS

Post WOD: 50 SBLR (ES)

Zenplanner WOD Log