KILO BLOG

January 7, 2018

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!

 

RX: LIFT: EOMOM OHP 3×3 @ 90%, 3×1@ 95%. WOD: Buy in 150 Dbl Unders, then 6 rounds of 20 Alt. KB SDLHP (35/55) and 8/10cal bike, then buy out with 150 Dbl Unders. Time cap 18min

Gold: LIFT: EOMOM OHP 3×3 @ 90%, 3×1@ 95%. WOD: Buy in 75 Dbl Unders, then 6 rounds of 20 Alt. KB SDLHP (35/55) and 8/10cal bike, then buy out with 75 Dbl Unders.

Silver: LIFT: EOMOM OHP 6×5. WOD: Buy in 150 Single Unders, then 6 rounds of 20 Alt. KB SDLHP (25/35) and 8/10cal bike, then buy out with 150 Single Unders.

Bronze: LIFT: EOMOM Seated DB OHP 6×10 . WOD: Buy in 150 Single Unders, then 6 rounds of 20 Alt. KB SDLHP (25/35) and 8/10cal bike, then buy out with 150 Single Unders.