KILO BLOG

January 5, 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. 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

FREE CrossFit foundations camp at 10:30 AM

RX: SKILL/STRENGTH: Back Squats / DL. 3×3 @ 90% then 3×1 @ 95%. WOD: 100 burpees, 100 1 arm DB Push Press(35/50), 1mile run. Time cap 20 min.

Gold: SKILL/STRENGTH: Back Squats / DL. 3×3 @ 90% then 3×1 @ 95%. WOD: 100 burpees, 100 1 arm DB Push Press(35/50), 1mile run.

Silver: SKILL/STRENGTH: Back Squats / DL. 3×3 then 3×1. WOD: 100 burpees, 100 1 arm DB Push Press(10/20), 1mile run.

Bronze: SKILL/STRENGTH: 100cal row and 100cal bike. WOD: 100 burpees, 100 1 arm DB Push Press, 1mile run.