KILO BLOG

November 6, 2018

FREE week of classes THIS week at 6:15 PM! Tell you friends and family!

Wellness challenge: Meditate for 1 minute every day.

Check out our November news here!

THIS MONTH: We’re collecting goods for the food pantries at the UI Stead Family Children’s hospital!

Master your Macros nutrition challenge going on NOW! Challengers, check your e-mails for a weekly update!

New squat cycle starting this week!

RX: 8min clock, 4min EMOM 5 B.S. @ 75%(same as dirty 30), 4min EMOM 5 F.S. @ 80% of B.S. Then, 3 Rounds for time of 30 Pull ups, 20 GTOH(75/115), 10 cal assault bike. 20min cap

Gold: 8min clock, 4min EMOM 5 B.S. @ 75%(same as dirty 30), 4min EMOM 5 F.S. @ 80% of B.S. Then, 3 Rounds for time of 20 Pull ups, 15 GTOH(75/115), 10 cal assault bike. 20min cap

Silver: 8min clock, 4min EMOM 5 B.S., 4min EMOM 5 F.S. @ 80% of B.S. Then, 3 Rounds for time of 30 Jumping Pull ups, 20 GTOH(bar), 10 cal assault bike. 20min cap

Bronze: 8min EMOM 10 Goblet Squats and 10 supermans/back ext. . Then, 3 Rounds for tim of 30 Pull ups, 20 GTOH(35/50), 10 cal assault bike. 20min cap.

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