April 19, 2014

Posted on April 18th, 2014 by thegymcf

IMG_1905-LKilo’s Women’s Strength Athlete Shannon Closson

A Strong Woman in Mind, Body, and Spirit,

Is a Gift To The World

Kilo Members, get a great Team Workout done before Easter Sunday Dinner!

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Sunday Night and sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: “Team Tillman”. 7 rounds of 7 Deadlift (100/143), 200m Sprint, 14 Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Gold: “Team Tillman”. 7 rounds of 7 Deadlift (65/100), 200m Sprint, 14 Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Silver: “Team Tillman”. 7 rounds of 7 Deadlift (35/50), 200m Sprint, 14 Jumping Pull Ups. This will be teams of 3. Athlete 1 will begin, each athlete will begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athletes must do 7 rounds.

Competitor:  Google Doc

April 18, 2014

Posted on April 17th, 2014 by thegymcf

1622031_10152057223852499_521615994343849111_nBe Strong, Be Kind

Be Bold, Be Humble

Be Proud

Be #kilotrained

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Please Blog Your Scores Under “comments” at the bottom of this page!!  You will be able to track your progress over months!

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Proceeds to to  Barbells For Boobs.  Click on the link or go to our events page to find out details!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up  this week and sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX: Max Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 35/45), 10 Weighted Situps, 10 Back Extensions.

Gold: 3RM Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 25/30), 10 Weighted Situps, 10 Back Extensions.

Silver: 5×5 Front Squats. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db), 10 Butterfly Situps, 10 Back Extensions.

Endurance: 2mile run

Men’s S&C: RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 17, 2014

Posted on April 16th, 2014 by thegymcf

10011694_644447362271596_7566293437828090223_oKilo’s Cody Bascom working on his Clean Technique

Comfort in the Uncomfortable

Check out all of our upcoming events on our Events page!!

Click here to register for classes.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out .  Click on the link or go to our events page to find out details!!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! Click on the link or go to our events page to find out details!! 

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!  If 4:30pm M/W doesn’t work for you, suggest other times!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays at 4:30pm!  Save your joints and reach your genetic potential!

Hot Yoga:  4:15pm and 6:30pm Class today!  Sign up  this week and sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX:  Open Gym/Skills

Gold: Open Gym/Skills

Silver:  Basic Skills Class 5am and 5:30pm!  Work on Snatch Progressions, Kipping, Box Jump Rebound.

Endurance: Open Gym/Skills

Men’s S&C:  3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap

Women’s S&C:  6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Competitor:  Advanced Skills Class 5am and 5pm

April 16, 2014

Posted on April 15th, 2014 by thegymcf

228CrossFit Kilo Athlete in the Spotlight Amber Megivern! 

Amber completed her first CrossFit Open this year, and has had too many PR’s to count lately! 

Nice work Amber!  Read More About Amber here!

Kilo Members…Thank you for being awesome members! Two IMPORTANT Things:  1. BLOG YOUR SCORES!!!!!!  2.  SIGN UP FOR CLASSES!!!!  This helps US help YOU!  Click here to register.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Many people are benefiting from Mobility and Elements Class! Sign up and join us! It’s the cheapest way to SAVE YOUR JOINTS!! Your Body Is Worth It!  If 4:30pm M/W doesn’t work for you, suggest other times!

WEDNESDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  10am Class today!  Sign up Thursday this week and sweat it out in the Hot Box!

WEDNESDAY CROSSFIT CLASSES

RX: 3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap

Gold: 6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Silver: 6×10 Med Ball Cleans Cleans. Then, 3 rounds for time of 30 Knees to Elbows, 20 Sumo Deadlift High Pull (KB 35/55), 10 Strict Push Ups. Time Cap 12min cap

Endurance: 50 Barbell Thrusters

Men’s S&C:  Rest

Women’s S&C:  Rest

Competitor:  Google Doc

April 15, 2014

Posted on April 14th, 2014 by thegymcf

1077464_361495607286473_1334696406_o

Kilo’s 2013 6th Place World’s Team at

The Reebok CrossFit 2013 World Games!

2 Kilo Teams in Regional Competition in 2014!!

#kilotrained  Double Trouble!

SIGN UP FOR CLASSES!!!!  Click here to register.

Come Support Our Competitors May 9-11 North Central Regional  Navy Pier Chicago. Buy your tickets here.  Find a  Hotel!

Saturday May 17th 7pm Ladies Night Out at The Gym!! Music & Fun!  Tickets are $20 for early purchase at The Gym and at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Monday May 26th The Gym’s Annual Memorial Day Grill Out! George Wyth State Park 3pm!  This is Alot of FUN!!  Bring you own meat to grill, a side dish and beverage of choice!  We will provide all paper products.

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

TUESDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  6:15pm Class today!  Sign up Wednesday, and Thursday this week and sweat it out in the Hot Box!

TUESDAY CROSSFIT CLASSES

RX: 3×1 Snatch @ 90-95% and 3×1 @ 100%. Then, for time complete 50 Back Squat (65/100) then, 3 rounds of 1 Rope Climb (19′) and 5yd Handstand Walks then, 50 Kettlebell Swings (55/70). Time Cap 10min.

Gold: 6×3 Snatch @ 90% 3RM. Then, for time complete 50 Back Squats (50/70) then, 3 rounds of 1 Rope Climb (15′) and 2 Wall Walks then, 50 Kettlebell Swings (35/55). Time Cap 10min.

Silver:  6×5 Overhead Squats. Then, for time complete 50 Back Squats (Bar) then, 3 rounds of 3 Strict Pullups and 2 Wall Walks then, 50 Kettlebell Swings (25/35). Time Cap 10min.

Endurance:  5x20yd bounds and 2x200m backwards run.

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 14, 2014

Posted on April 13th, 2014 by thegymcf

-1926437649Baby girl “Murphy” arrived at 715 Sunday morning.  8lbs. 15oz 20 3/4 inches.

Congratulations to Kilo’s Strength and Conditioning Member Heather and her family!

Not Just a Champion, but an Awesome Inspiration for Young Girls and Women!

SIGN UP FOR CLASSES!!!!  Click here to register.

Awesome turn out for the Oly Lifting Seminar!  Now let’s see some PR’s!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Buy your tickets here.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

MONDAY HOT BOX CLASSES

Mobility & Elements (ME): 4:30pm Class Today!  Sign up!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Tuesday, Wednesday, and Thursday this week and sweat it out in the Hot Box!

MONDAY CROSSFIT CLASSES

RX: Max Back Squat. 15min. Then, 21-15-9 Box Jumps (24/30) and Thrusters (35/50) for time. Time cap 6min

Gold: 3RM Back Squats 15min. Then, 21-15-9 Box Jumps (20/24) and Thrusters (30/40) for time. Time cap 6min

Silver: 5×10 Back Squats. Then, 21-15-9 Box Jumps (20) and Thrusters (Bar) for time. Time cap 6min

Endurance:  5x25yd Sprints then 5x30sec Speed Box Jumps

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 13, 2014

Posted on April 13th, 2014 by thegymcf

IMG_8545-L

Kilo’s Olympic Lifting Seminar with Armand McCormick Today 1pm-5pm! 

Yoga at 7pm!

SIGN UP FOR CLASSES!!!!  Click here to register.

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 with early purchase or available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Buy your tickets here.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

April 12, 2014

Posted on April 11th, 2014 by thegymcf

282972_341784802590887_614646027_nSarah McCormick’s look just before she KILLED Jackie

at 2013 CrossFit North Central Regionals

Let’s get excited Kilo!!! 

North Central Regionals are only a few weeks away!! 

Kilo has some of the best competitors in this region and the world!!

Please read this letter From Armand.

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

SATURDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays!  Save your joints and reach your genetic potential!

Hot Yoga:  9:30am class today!  Sign up Saturday and Sunday and Sweat it out in the Hot Box!

SATURDAY CROSSFIT CLASSES

RX: 5×1 Overhead Press + 3 Push Press + 5 Jerk @ 100% OHP. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (35/45lb), 30 Toes To Bar 40yd  Overhead Walking Lunges (20/10k plate), 20 yd Sprint

Gold: 5×3 Overhead Press + 3 Push Press + 3 Jerk @90% 3rm OHP. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (35/45lb), 30 Toes to bar, 40yd Overhead walking lunge (20/10k plate), 20 yd Sprint

Silver: 5×5 Overhead Press + 5 Push Press + 5 Jerk. 4 person team chipper. For time:  Row 20 calories, 30 Burpees, 30 Two-arm dumbbell ground-to-overhead (25/35lb DBs), 30 Knee raises, 40yd Overhead walking lunge (20/10k plate), 20 yd Sprint

Competitor:  Google Doc

April 11, 2014

Posted on April 10th, 2014 by thegymcf

wpid-553703_4248418698138_923590427_n“Limits are just stopping points in your mind

“They are rarely real”

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

FRIDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays!  Save your joints and reach your genetic potential!

Hot Yoga:  No Class today!  Sign up Saturday and Sunday and Sweat it out in the Hot Box!

FRIDAY CROSSFIT CLASSES

RX:  Max Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Chest To Bar Pull Ups

Gold:  3RM Clean and Jerk 15min. Then, 21-18-15-12 Alt. Pistols and Pull Ups

Silver: 5×5 Front Squats. Then, 21-18-15-12 Air Squats and Pull Ups.

Endurance:  Bounds 3×20, Pro- Agility x4,  T-Test x4, short shuttle x4.

 

Men’s S&C:  RX

Women’s S&C:  Gold

Competitor:  Google Doc

April 10, 2014

Posted on April 9th, 2014 by thegymcf

1011869_355045684598132_1868206877_nTBT Sturgis Throwdown #fitnessfriendship #kilotrained

SIGN UP FOR CLASSES!!!!  Click here to register.

SIGN UP for Kilo’s Olympic Lifting Seminar with Armand McCormick This Sunday April 13th 1pm-5pm!  Beginners to Advanced lifters. For more information click here!

Saturday May 17th 7pm Ladies Night Out at The Gym!! We are planning a fun night including Raffle Prizes – Open Bar – Hor d’oeurves – Chair Massages – Music & Fun!  Tickets are $20 & will be available for early purchase at The Gym beginning Friday, April 11th. Tickets will also be available at the door for $25.  Get yours early and don’t forget to grab one for your Mom, Sisters & Girlfriends!

Starting Tuesday May 27th Sand Volleyball at The Gym!! Tuesday 2-man, Thursday 4-man.  No need to get a team!  We will put names in and draw teams each night! If you want to play, just show up!!  Play will begin at 5:30p.m.

Hurry and switch your monthly membership payment to ACH (automatic debit) instead of a credit/debit card and you will earn a free Kilo T-shirt!  This helps keep the Gym’s cost down so we can continue to offer our services to you at low prices!  ACH forms are at the front desk!

May 9-11 North Central Regional  Navy Pier 600 E Grand Ave. Chicago, Ill. 60611. Tickets will go on sale in April.  Find a  Hotel!

Our Mobility and Elements Class is M & W at 4:30pm.  Sign up and join us!  If you have an All Access membership, you’re already covered!  Otherwise, purchase a ME punch card!  15 punches for $50! SAVE YOUR JOINTS!! Your Body Is Worth It!

THURSDAY HOT BOX CLASSES

Mobility & Elements (ME): No Class Today!  Sign up Mondays and Wednesdays!  Save your joints and reach your genetic potential!

Hot Yoga:  4:15pm and 6:30pm Class today!  Sign up Saturday and Sweat it out in the Hot Box!

THURSDAY CROSSFIT CLASSES

RX:  Open Gym/Skills

Gold:  Open Gym/Skills

Silver: Basic Skills Class at 5am and 5:30pm!  Sign up and fine tune techniques on TTB Kipping and Muscle Up Progressions!

Endurance: Open Gym/Skills

Men’s S&C:  Sumo Deadlift 5×2 @ 90%. Then, 100 Double Unders, 200m row, 400m run,10 Bar Muscle Ups, 20 Deficit Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Women’s S&C: Sumo Deadlift 5×3 @ 90% 3RM. Then, 50 Double Unders, 200m row, 400m run,10 Chest To Bar Pull Ups, 20 Handstand Push Ups, 30 Dumbell Thrusters(35/45)

Competitor:  Advanced Skills Class 5am and 5pm!  You must sign up to benefit from the coaching.