KILO BLOG

May 15, 2018

Who’s ready for some Spikeball!? Details and sign-up at the gym!

Check out our May newsletter here!

Kickball fundraiser THIS Friday, May 18th at Napoleon Park in Iowa City. Games starts at 6 PM- EVERYONE (kids too!) is welcome to play! $10 per player. We’ll also be serving burgers/brats off the grill, BYOB.  All money raised at this event will be used to help pay for our athlete expenses at regionals this year!

Last class on Friday will be at 5 PM! Come to the fundraiser!

RX: Back Squats 3×3 @ 85% Superset Bentover rows x 10reps. Then, 10 rounds for time of 5 Deadlifts (155/225), 10 CTB, and 20 Overhead Walking Lunges(25/20). Time cap 12min cap. 

Gold: Back Squats 3×3 @ 85% Superset Bentover rows x 10reps. Then, 10 rounds for time of 5 Deadlifts (135/185), 10 pull ups, and 20 Overhead Walking Lunges(10/15). Time cap 12min cap.

Silver: Back Squats 3×3 Superset Bentover rows x 10reps. Then, 10 rounds for time of 5 Deadlifts (65/95), 10 Ring Rows, and 20 Walking Lunges. Time cap 12min cap.

Bronze: 5×10 Goblet Squats and KB 1 Arm Bent Over rows. Then, 10 rounds for time of 5 Deadlifts (65/95), 10 Ring Rows, and 20 Walking Lunges. Time cap 12min cap.