KILO BLOG

November 28, 2018

Daniel Haws is the Master Your Macros challenge winner! Dan lost TEN POUNDS of body fat in just 30 days! Way to go!

Wellness Challenge: Donate to our food drive! This is the LAST week to donate. Help us fill up our totes!

Check out our November news here!

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

RX: STRENGTH: ME 5 x 2 Overhead Press, 3 Push Press, 5 Jerks EotherMOM. WOD: 3 legless rope climbs(15′), run 800m, 30 SHSPU, 800M Run, 3 legless rope climbs, 800m Run 30 Devils Press(35/50). Time cap 17min

Gold: STRENGTH: 5 x 2 Overhead Press, 3 Push Press, 5 Jerks EotherMOM. WOD: 3 rope climbs(15′), run 800m, 30 SHSPU, 800M Run, 3 rope climbs, 800m Run 30 Devils Press(25/35).

Silver: STRENGTH: 5 x 2 Overhead Press, 3 Push Press, 5 Jerks EotherMOM. WOD: 3 legless rope climbs(15′), run 800m, 30 SHSPU, 800M Run, 3 legless rope climbs, 800m Run 30 Devils Press(10/20)

Bronze: STRENGTH: 10min EMOM 10 KB Swings. WOD: 3 Supine climbs, run 800m, 30 Push Ups, 800M Run, 3 Supine climbs, 800m Run 30 Devils Press