KILO BLOG

April 10, 2019

Posted April 9, 2019

Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! Today we’re doing a SUPERHERO WOD! We’re doing this in support of a very special superhero, Parker Kneeland. Parker’s parents – Josh & Amber – are both members at Kilo in Cedar Falls. Parker underwent surgery last week […]

April 9, 2019

Posted April 8, 2019

Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! Rx: LIFT: 7×1 Power Clean + Hang Power Clean & Jerk @ 90%. EMOM. WOD: 100 Double Unders, 50 Push Ups, 100 Double Unders, 25 DL(50/70), 100 Double Unders, 100 Push Ups, 100 Double Unders, 50 DL. 25min […]

April 8, 2019

Posted April 7, 2019

Good evening.  This week and next week we will be incorporating a series of mobility tests to look at our passive range of motion in our joints.  It will help you determine what you need to work on so that you are at your best in and outside of the gym.  Many of us will […]

April 6, 2019

Posted April 5, 2019

Happy Saturday! Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! OLY at 7:30 AM Kilo Kardio at 8 AM WOD at 8:30 and 9:30 AM Foundations at 10:30 AM RX: 1 mile run, 3 rounds of 30 SHSPU and 30 burpees, 1 mile run Gold: 1 […]

April 5, 2019

Posted April 4, 2019

Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! RX: LIFT: Snatch then Clean. 8×1 EMOM Build up to 90%. WOD: 500m row, 60 Wall balls(14/20)(10′), 70 TTB, and 80 alt. DBPS(35/50). 15min cap Gold: LIFT: Snatch then Clean. 8×1 EMOM @ 90%. WOD: 500m row, 60 Wall […]

April 4, 2019

Posted April 3, 2019

Happy Birthday Austin!!! Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! REST DAY! Open gym all day Skills class at 5 AM and 5 PM Kilo Kardio at 5:15 AM and 5:15 PM Sweat & Stretch at noon Couch-to-Kilo at 6:15 PM

April 3, 2019

Posted April 2, 2019

Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! RX: 7×2 strict press @ 90% WOD: 21-15-9 DL (225/315) and Strict Pull Ups. 12min cap Gold: 7×2 strict press. WOD: 21-15-9 DL (155/245) and 15-12-9 Strict Pull Ups. 12min cap Silver: 7×2 strict press. WOD: 21-15-9 DL (65/95) and […]

April 2, 2019

Posted April 1, 2019

Check out our April newsletter here! Spring cleaning SALE – ALL tees and tanks are $10 this month! RX: FS 7×2 @ 90%. WOD: 4 Rounds for time 20/30cal air bike, 30 push ups, 30 russian twists (45/35). 20min cap Gold: FS 7×2 @ 90%. WOD: 4 Rounds for time 20/30cal air bike, 30 push ups, 30 […]

April 1, 2019

Posted March 31, 2019

No workout today

March 30, 2019

Posted March 29, 2019

Tees & Tanks available for pick-up today! Bring a Friend today! 8:30 or 9:30 AM WOD! Check out our March newsletter here. MARCH PROGRESSION TOES TO BAR.  If you want to improve Toes to Bar, tune in for every post work this month and get your first, or 20th consecutive TTB. OLY at 7:30 AM […]