KILO BLOG

January 14, 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!

RX: LIFT: W/ 2 bars EOMOM for 12min 1 Snatch and 1 C&J both at 90%. WOD: 500m row, 50 pull ups, 50 STOH(75/115), 50 WB(14/20) 10′. 14min cap

Gold: LIFT: W/ 2 bars EOMOM for 12min 1 Snatch and 1 C&J both at 90%. WOD: 500m row, 30 pull ups, 30 STOH(75/115), 30 WB(14/20) 10′. 14min cap

Silver: LIFT: W/ 2 bars EOMOM for 12min 2 Snatch and 2 C&J. WOD: 500m row, 30 Jumping pull ups, 30 STOH(bar), 30 WB(10/14) 10′. 14min cap

No Barbell: LIFT: With 1 DB do 4 rounds of 10 alt DBPS and 10 alt. DB Squat Cleans. WOD: 500m row, 50 Ring Rows, 50 DBSTOH, 50 WB. 14min cap