please check the Google doc through the link below (2 posts ago) to be sure your shirt order is correct.  it is a really big order and we want to be sure everyone gets what they ordered.  if it is wrong please let us know asap!!!

Get your punch card for yoga…it will start Thursday, June 12th.

OLY clinic in Cedar Rapids today for anyone interested…Kilo and 2.2 member attend free!  Social to follow.  Regular classes are still on at The Gym at 7 and 8:30.

Teams of 3:  10 rounds of 1 min goes at each station. Row, double unders, and static towel hang. Score is total meters and double unders.

Remember orders for Games shirts are due by 5 pm this evening!  Please double check the spreadsheet to make sure your order is correct!  Thanks.

https://docs.google.com/spreadsheet/ccc?key=0An6hjlhgdb_kdHZ0WGV2YkMtWHZfUHdNQ3pVay1OSmc

Overhead press and push press.  Then, 100 back squats for time (75% bodyweight)

Beginners: Breathing squats. Pull up work.  Then, 10 x 10 back squats (PVC) with 20 sec rest between sets.

Endurance: 50 back extensions, 25 GHD sit ups, and 100 double unders not for time.  Then, RX WOD.

Men’s Strength: RX lift and WOD.

Remember, only 1 class on the 4th of July at 8:45 am!  Don’t forget to get teams together for the Park to Park Relay!  There is a sign-up sheet on the front desk.

[vimeo http://vimeo.com/44705605]

REST:  Mobility

Men’s Strength:  Back Squats, RDL,  Weighted Pull ups (Strict). Then, Teams of 3:  6 rounds of 1 minute goes at each station. Row, double unders, and static towel hang. Score is total meters and double unders.

Need a little help with your mental game?  Come next Thursday, July 5th to hear Tim Rottink talk about training your brain.  $10/person.  Don’t miss this!

We will have ONE class on July 4th at 8:45 AM.  Don’t forget to sign up for Kilo Games Shirts!

RX:  Back Squats. Then, Run 1.5 miles, 200 yd Bear Crawl, 100 Pull ups, for time.

Beginners:  Snatch Progressions. Then, Run 800m, 100 yd Bear Crawl, 25 Pull ups, for time.

Endurance:  1.5 mile run. Then,  RX WOD.

Men’s Strength:  Mobility

[youtube=http://www.youtube.com/watch?v=bINsrTkm3n8]

Hang Power Clean & Jerk. Then, 12 rounds for time of 10 DB Cleans (35/45) and 5 HSPU.

Beginners:  Clean and Jerk Progressions. Then, 6 rounds for time of 10 DB Cleans (10) and 10 Push Ups.

Endurance:  1000m row for time. Then, RX WOD

Men’s Strength:  Hang Power Clean & Jerk, Front Squat w/ Chains and Weighted Inverted rows. Then, 5 rounds for time of 10 DB Cleans (35/45) and 5 HSPU.

Mary has designed Kilo 2012 Games shirts/tanks.  If you are interested in ordering one you can either sign up online by clicking here, or there is a sheet at The Gym.  All orders need to be in by Friday at 5p.

comp shirt front

comp shirt

A HUGE thanks to all of those who helped and participated in the Kilo Open Saturday! Great job to everyone!

RX: Hang power snatch. Then, 21-15-9 deadlifts (70/102) and thrusters (30/42).

Beginners:  Breathing squats and double under work.

Endurance:  3 rounds for time: 20 box jumps and 200 m backwards run.  Then, RX WOD.

Men’s Strength: Hang power snatch and close grip bench with chains.  Then, 12-10-8 deadlifts (102) and thrusters (42).