KILO BLOG

January 12, 2019

Check out our January newsletter here.

Back on Track nutrition challenge beginning February 1st! This is a SUGAR FREE challenge OR upgrade to sugar free + MACROS! Sign-up here!

January Wellness Challenge: Come up with a goal (or two or three) for the year and WRITE IT DOWN!

Upcoming: Kids Competition and Row-A-Thon fundraiser FTK! Details posted at the gym. Check out our teams fundraising page here!

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: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(75/115), 15 on and over BJ (20/24), and 18 TTB. Time Cap 12min.

Gold: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(65/95), 15 on and over BJ (20/24), and 18 TTB. Time Cap 12min.

Silver: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 STOH(bar), 15 on and over BJ (20/24), and 18 TAH. Time Cap 12min.

Bronze: LIFT: 6 Super Sets of 10 Strict Pull Ups and 10 Dips. WOD: 4 Rounds for time of 12 DB STOH, 15 on and over BJ (20/24), and 18 TAH. Time Cap 12min.