KILO BLOG

February 9, 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 AM

WOD at 8:30 and 9:30 AM

Foundations at 10:30 AM

RX: “LIFT: 2 OHP and 1 Push press @ 90% OHP EMOM for 6min. Teams of 3 complete for time:
50 thrusters, 95/135.
10 15-foot rope ascents
40 thrusters,
8 15-foot rope ascents
30 thrusters,
6 15-foot rope ascents”

Gold: “LIFT: 2 OHP and 1 Push press @ 90% OHP EMOM for 6min. WOD: Teams of 3 complete for time:
50 thrusters, 65/95.
10 15-foot rope ascents
40 thrusters,
8 15-foot rope ascents
30 thrusters,
6 15-foot rope ascents”

Silver: “LIFT: 2 OHP and 1 Push press OHP EMOM for 6min. WOD: Teams of 3 complete for time:
50 thrusters, BAR.
10 Rope climb from floor
40 thrusters,
8 Rope climb from floor
30 thrusters,
6 Rope climb from floor”

No-Bar: “LIFT: 8×10 Seated DBOHP EMOM for 6min. WOD: Teams of 3 complete for time:
50 DB thrusters.
10 15-foot rope ascents
40 thrusters,
8 15-foot rope ascents
30 thrusters,
6 15-foot rope ascents”