KILO BLOG

February 6, 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!

RX: LIFT: 2 Power Snatch @ 90% EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (95/135), 10 push press, 15 back squats. 10 Burpees for every Drop. Time cap 18min. REFER TO 2/4/15

Gold: LIFT: 2 Power Snatch EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (75/115), 10 push press, 15 back squats

Silver: LIFT: 3 Power Snatch EMOM for 9min. WOD: 5 rounds for time: 5 hanging power snatch (Scale), 10 push press, 15 back squats

No-Bar: LIFT: 30 SDLHP and 60 cal assault bike for time. WOD: 5 rounds for time: 5 DB power snatch, 10 DB push press, 15 DB squats