KILO BLOG

February 12, 2019

Check out our February newsletter here.

Wellness Challenge: Do your homework! We’ll have “assignments” on the board each day. These will be short stretches and exercises to help increase mobility and reduce soreness!

The Open is back! For 2019 we are hosting an inner gym Open, along with CrossFit Kilo in Cedar Falls and 2.2 in Cedar Rapids! Sign-up for the KILO OPEN here

Bring A Friend Day on Saturday, February 23rd! Friends can come try our 8:30 or 9:30 AM WOD fo’ FREE!

HOW IS THE NUTRITION CHALLENGE GOING???? Comment below and let us know!

RX:  STRENGTH: 100 strict pull ups. WOD: AMRAP 15MIN. 15 PC (95/135), 15 RING DIPS, 15 SIT UPS.

Gold: STRENGTH: 70 STRICT PULL UPS(10MIN CAP). WOD: AMRAP 15MIN. 10 PC (95/135), 10 RING DIPS, 10 SIT UPS.

Silver: STRENGTH: 60 STRICT PULL UPS(10MIN CAP). WOD: AMRAP 15MIN. 15 PC (BAR), 15 Assisted ring DIPS, 15 SIT UPS.

Bronze: STRENGTH: 60 STRICT PULL UPS(10MIN CAP). WOD: AMRAP 15MIN. 15 PC (BAR), 15 Assisted ring DIPS, 15 SIT UPS.