April 17, 2014

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

5 Responses to April 17, 2014

  1. Michelle B says:

    1 mile run
    Wod- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 power cleans and burpee box jumps 40k 20 in step ups. 13:40
    Ghd ladder from 10

  2. Adam Liddle says:

    1 mile run
    10,9,8,7,6,5,4,3,2,1 70k power cleans, 24″ burpee bj. 17:11
    GHD ladder done

  3. Westin says:

    Same as Michelle and Adam – no run – time 18:20,40K PC, 20″ Box step ups

  4. Ethan says:

    1 Mile run
    Same PC ladder with 70k and 24″ bj 16:10
    GHD Ladder

  5. Lara says:

    I did Monday’s workout — 52k 3rm back squat (10k PR) and got through 15 box squats and 5 thrusters in 6 min. Yuck.

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