Every Single Choice You Make

Is Either Helping You…Or Hurting You

You Get To Decide

Squat Cleans

Announcements!!

Starting Monday, the 5am class will now be split into 2 classes offered at 4:45am and 5:15am.  Make sure you sign up for class to reserve your spot!

Tonight at 6:45pm , Oly Lifting Seminar!  Click HERE to register!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

July 13th Kilo is participating in an important fundraiser called Lift Up Moore.  Please click HERE for more information and to register!  It’s for a great cause!!

July 14th Team Kilo Cookout!  Team Kilo is cooking for you!  You just bring beverages, lawn chairs, and games!  Adults 10$ Kids $5.  Join the Fun!

RX:  Open Gym!

Gold:  Open Gym

Silver:  Beginner’s Class 5am or 5pm

Endurance:  Open Gym

Men’s S&C:    Power Snatch 3×2@ 90% then 2×2 Snatch @ 90%. Then, for time 20 Thrusters (35/52)), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Women’s S&C:  Power Snatch 3×3 then 2×3 Snatch . Then, for time 20 Thrusters (30/40), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Competitor:  WOD posted at The Gym

BYS:   “FRAN”  21, 15, 9 Thrusters and Pull Ups

“Beauty is no quality in things themselves:

It exists merely in the mind which contemplates them;

and each mind perceives a different beauty.”

Announcements!!

Starting Monday, the 5am class will now be split into 2 classes offered at 4:45am and 5:15am.  Make sure you sign up for class to reserve your spot!

This Thursday at 6:45pm , Oly Lifting Seminar!  Click HERE to register!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

July 13th Kilo is participating in an important fundraiser called Lift Up Moore.  Please click HERE for more information and to register!  It’s for a great cause!!

RX:  Power Snatch 3×2@ 90% then 2×2 Snatch @ 90%. Then, for time 20 Thrusters (35/52)), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Gold:  Power Snatch 3×3 then 2×3 Snatch . Then, for time 20 Thrusters (30/40), 30 Burpee Pull Ups, 40 Kettlebell Swings (35/55), 50 Double Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Silver:  Overhead Squats 5×10. Then, for time 20 Thrusters (20/25), 30 Burpee Pull Ups, 40 Kettlebell Swings (25), 50 Single Unders, 40 Kettlebell Swings, 30 Burpee Pull Ups, 20 Thrusters. 20min Cap

Endurance:  100 Overhead Lunges (20k)

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD posted at The Gym

BYS:   For time complete 800m run, 20 Thrusters, 20 Burpees, 400m run 20 Thrusters and 20 Burpees, 200m run 20 Thrusters and 20 Burpees.

Emily Duffy  “Handstand Push Ups”

Announcements!!

This Thursday at 6:45pm , Oly Lifting Seminar!  Click here to register!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  Overhead Press 3×3@ 90% Superset Kipping Handstand Push Ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Muscle ups as possible in the remaining time. Score is Muscle ups

Gold:  Overhead Press 3×5 Superset Kipping Handstand Push Ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Chest To Bar Pull Ups as possible in the remaining time. Score is Chest To Bar.

Silver:  Overhead Press 3×10 Superset Inverted V Push ups 3×10.  Then, with 20min on the clock run 1.5 miles and complete as many Pull Ups as possible in the remaining time. Score is Pull Ups

Endurance:  3 rounds of 20 Back Squats with barbell and 20 Double Unders.

Men’s S&C:  Overhead Press 3×3@ 90% Superset Kipping Handstand Push Ups 3×10.  Then, 5 rounds of 3 Muscle Ups, 100m Sprint, and 5 Bench Press (80%) 1 min rest.

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

BYS:  Sumo Deadlift High Pull Technique with Barbell. Box Jump technique. 21-15-9 Sumo Deadlift High Pull and Box Jumps.

Kilo Isn’t Just About Your Fitness, Its About Your Life

Experiencing Life’s Trials At CrossFit Kilo

Watch Kilo Member Sarah Jeanes’ Testimony

Announcements!!

Yoga Tonight!

This Thursday at 6:45pm , Oly Lifting Seminar!  Click here to register!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 29th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  Back Squats 3×3 @90% and Box Back Squats 3×3 @90%. Then, 21-15-9 Hang Power Cleans (45/70) and Decline Push ups.

Gold:  Back Squats 3×5 and Box Back Squats 3×5. Then, 21-15-9 Hang Power Cleans (35/52) and Decline Push ups.

Silver:  Back Squats 5×10. Then, 21-15-9 Hang Power Cleans (20/30) and Push Ups.

Endurance:  5x30sec. Sprints, Lateral Over Box Jump 3×3.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

BYS:  20min As Many Rounds As Possible of 5 Push Ups, 10 Abmat Sit Ups, 15 Walking Lunges.

Alive and Running 5K Kilo and 2.2 Participants!!

Thanks Troy Belmer!!

Thank you for all of those that ran the Alive & Running 5k!  We had an awesome turnout from Kilo and 2.2 as well as dominated the top finishing spots!  The top 5 spots for age groups were taken by 18 CrossFitters!  That means we are doing something right!  Congrats to the following individuals for earning one of the top 5 in their age groupj.  There was over 1000 participants!

FEMALES:

20-24:  Erin Kistler (2.2)-2nd, Alicia Unkrich (2.2)-3rd

25-29:  Amy Rossman-2nd, Anna Rohrs-5th

30-34:  Brandi Bartholomew-1st,  Shannon Laughlin-2nd,  Cortney McCarter-4th

35-39:  Jennifer Jensen-2nd, Krista Pugh-4th

40-44:  Dawn Dennis-3rd

MALES:

25-29:  Anthony Merfeld-1st, Kyle Duvall-2nd, Ben Davis (2.2)-3rd

30-34: Jeff Stewart-1st, Nick Rossin (2.2)-2nd, Tom Taylor-5th

40-44:  Juan Fernando

50-59:  Dave Boesen-4th

60 & Over:  Dick Westin-2nd

Rest Day

Raising Awareness for Suicide and Promoting Suicide Prevention

For several years, Veteran Kilo Member Troy Belmer has organized this race and has been passionate about its cause. Join KILO members as we support Troy and all those who are touched in someway by suicide or suicide prevention.

Troy Belmer’s Interview

http://www.kwwl.com/story/18630379/alive-running-5k-for-suicide-prevention#.T8DwMn6cJxw.facebook

No Class Saturday:  Class is in Dunkerton at the Alive and Running 5k!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you plan on registering Saturday morning, please be at the Community School by 6am because registration ends at 7am!  Please allow time to park, walk to registration, register, etc.  This will be an awesome event!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

Always, Always Believe In Yourself

If You Don’t, Then Who Will?

Announcements!!

No Class Saturday:  Class is in Dunkerton at the Alive and Running 5k!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you plan on registering Saturday morning, please be at the Community School by 6am because registration ends at 7am!  Please allow time to park, walk to registration, register, etc.  This will be an awesome event!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  Clean & Jerk + Power Jerk 5×1 @ 50%. Then, 5 rounds for time of 10 Deadlifts, 10 Hang Power Cleans, 10 Overhead Squats. All weights are 40/60k. 100m run for every drop.

Gold:  Clean & Jerk + Power Jerk 5×1. Then, 5 rounds for time of 10 Deadlifts, 10 Hang power cleans, 10 Overhead Squats. All weights are 30/40k. 100m run for every drop.

Silver:  Med Ball Cleans 5×10. Then, 5 rounds for time of 10 Deadlifts, 10 Hang power cleans, 10 Overhead Squats. All weights are 20/30k. 100m run for every drop.

Endurance:  Backwards Sled Drag 200yds.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym

Kilo Coach and Competitor Sonia Rodriguez

Enough Said

Announcements!!

ATTENTION!!!  We NOW have classes at 8am and 9am class in place of the 8:45am.  Child Care is offered at the 9am class time.  We are shooting for a 15 person cut off  in class sizes and offering more class times to be able to still offer quality coaching!!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you plan on registering Saturday morning, please be at the Community School by 6am because registration ends at 7am!  Please allow time to park, walk to registration, register, etc.  This will be an awesome event!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  OPEN GYM:  WORK SKILLS!

Gold:  OPEN GYM:  WORK SKILLS!

Silver:  Med Ball Cleans, Kipping Knees To Elbows, Handstand Push Up Progressions.

Endurance:  Open Gym

Men’s S&C:  Power Snatch + Snatch + Snatch Balance 5×1 @ 50%. Then, 21-15-9 Push Press (35/52) and Box Jumps (30). Time cap 7min.

Women’s S&C:  Power Snatch + Snatch + Snatch Balance 5×1. Then, 21-15-9 Push Press (30/42) and Box Jumps (20). Time cap 7min.

Competitor:  WOD Posted at The Gym

Kilo Member Jordan Weichers

Completing Snatches During “Randy.”

Snatch Tips from Josh Everett

Announcements!!

Sign Up For Classes!

ATTENTION!!!  We NOW have classes at 8am and 9am class in place of the 8:45am.  Child Care is offered at the 9am class time.  We are shooting for a 15 person cut off  in class sizes and offering more class times to be able to still offer quality coaching!!

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you plan on registering Saturday morning, please be at the Community School by 6am because registration ends at 7am!  Please allow time to park, walk to registration, register, etc.  This will be an awesome event!

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  Power Snatch + Snatch + Snatch Balance 5×1 @ 50%. Then, 21-15-9 Push Press (35/52) and Box Jumps (24/30). Time cap 7min.

Gold:  Power Snatch + Snatch + Snatch Balance 5×1. Then, 21-15-9 Push Press (30/42) and Box Jumps (20./24). Time cap 7min.

Silver:  Power Snatch + Snatch + Snatch Balance 5×1 @ 50%. Then, 21-15-9 Push Press (20/30) and Box Jumps. Time cap 7min.

Endurance:  Pro Agilityx5, T-Testx5, 3×100 yd Sprints.

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  WOD posted at The Gym

Train Like An Athlete

Eat Like A Nutritionist

Sleep Like A Baby

Win Like A Champion

Out of Comfort Zones

Announcements!!

This is a De-loading week!  Yes the weights WILL BE LIGHT

Sign Up For Classes:  Step 1.  Pre-register   2.  Sign in with your key tag when you come to class!  The Burpee rule is now in effect!

ATTENTION!!!  We NOW have classes at 8am and 9am class in place of the 8:45am.  Child Care is offered at the 9am class time.  Sign up ahead of time to reserve your spot!  Some of our class times are extremely popular.  We are shooting for a 15 person cut off  in class sizes and offering more class times to be able to still offer quality coaching!!  We want smaller class sizes for your safety and more individualized coaching, not for your inconvenience.

Alive and Running 5k this Saturday!  http://www.aliveandrunningiowa.com    You can register on site!  If you have already registered, please sign up at The Gym so Troy can bring your race packet to The Gym, making it more convenient for you.

June 22nd Thrift Shop Party at The Gym!!  This will be so fun!  Shop or Sell!  Click HERE for more information!

June 22nd  Run 4 Troops  Relay marathon In Dubuque Iowa!  Click on the link for more information and sign up online if you are interested. 

June 28th KILO Sturgis Throwdown!  Click HERE for more information or to register!

RX:  5×5 Handstand Push Ups Super Set With 5×5 Weighted Dips. Then, 50 Wall Balls (14/20), 60 KettleBell Swings (35/55), 70 Lunges w/KB, 80 Push Ups, 90 Burpees, 100 Double Unders. Time Cap 25min.

Gold:  5×5 Handstand Push Ups Super Set With 5×5 Dips. Then, 50 Wall Balls (14/20), 60 KettleBell Swings (35/55), 70 Lunges, 80 Push Ups, 90 Burpees, 100 Double Unders. Time Cap 25min.

Silver:  5x5sec Handstand Holds Super Set With 5×5 Box Dips. Then, 30 Wall Balls(10/14), 40 KettleBell Swings (25/35), 50 Lunges, 60 Push Ups, 70 Burpees, 80 Single Unders. Time Cap 25min.

Endurance:  100yd Bear Crawl and 1 mile run for time

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  WOD posted at The Gym