KILO BLOG

December 4, 2018

Check out the December news here!

December Wellness Challenge: No sugar in your drinks!

Upcoming: Kids Competition and Row-A-Thon fundraiser FTK! Details posted at the gym.

RX: Strength: 8min clock, 4min EMOM 1 B.S. @ 95%, 4min EMOM 1 F.S. @ 80% of B.S. WOD: With a 10min clock go as far as you can 3-6-9-12-15… Power clean(95/135) and Over bar burpees (lateral).

Gold: Strength: 8min clock, 4min EMOM 1 B.S. @ 95%, 4min EMOM 1 F.S. @ 80% of B.S. WOD: With a 10min clock go as far as you can 3-6-9-12-15… Power clean(75/115) and Over bar burpees (lateral).

Silver: Strength: 8min clock, 4min EMOM 1 B.S. 4min EMOM 1 F.S. @ 80% of B.S. WOD: With a 10min clock go as far as you can 3-6-9-12-15… Power clean(Bar) and Over bar burpees (lateral).

Bronze: Strength: 8min clock, EMOM do 10 bear hug squats. WOD: With a 10min clock go as far as you can 3-6-9-12-15…DB Power clean( and Over bar burpees (lateral).