KILO BLOG

January 4, 2019

Check out our January newsletter here.

FREE CrossFit foundations camp this Saturday at 10:30 AM

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.

RX: SKILL/STRENGTH: Bench Press 6×3 @ 90%. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round two. 21-15-9 Pull Ups and Front Rack Lunges (95/135), then 21-15-9 TTB and OHS (95/135).

Gold: SKILL/STRENGTH: Bench Press 6×3 @ 90%. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Pull Ups and Front Rack Lunges (75/115), then 21-15-9 TTB and OHS (75/115).

Silver: SKILL/STRENGTH: Bench Press 6×3. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Pull Ups and Front Rack Lunges (bar), then 21-15-9 TTB and OHS (bar).

Bronze: SKILL/STRENGTH: 6×10 Ring Push Ups. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Ring Rows and Goblet Lunges, then 21-15-9 V-Ups and goblet squats.