KILO BLOG

November 30, 2018

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: 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)

Bronze: STRENGTH: 3k Row. WOD: 25min AMRAP 50 SU, 12 Box Step Overs 20″, 50 SU, 12 Alt. DB PS.