February 2, 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!

Back on Track nutrition challenge going on this month!

Happy Saturday!

OLY at 7:30 AM

Kilo Kardio at 8:00 AM

WOD at 8:30 and 9:30 AM

Foundations at 10:30 AM

RX: LIFT: 15min EMOM 1 Snatch Starting at 70% and increasing to ME. WOD: as a team of 4 complete 3 rounds for time of 15 Worm C&J, 1k Row, 15 worm squats, 1k row.

Gold: As RX

Silver: As RX

No-barbell: As RX