April 4, 2014

 IMG_1984-LKilo’s Sarah Buzynski

#kilotrained

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

Take advantage of the 2 classes we are offering on Thursdays!!  A Basic Skills Class at 5am and 5:30 pm and an Advanced Skills Class at 5am and 5pm.  Basic Skills Class improves your basic Crossfit techniques for beginner and intermediate level CrossFitters.  Advanced Skills Class builds from the foundations of basic skills into advanced level skills!  You can’t build advanced skills if you don’t have SOLID basic skills.  If you aren’t sure which class is right for you, ask a coach!

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!

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

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 a hit!  Sign up M & W at 4:30pm 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 M and W and reach your genetic potential!

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

FRIDAY CROSSFIT CLASSES

RX: 1×1 @ 10 3×1 @ 9 RPE Clean and Jerk. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (35/50), 20 Burpee Muscle Ups.  Refer to March 6, 2013

Gold: 4×3 @ 9 RPE Clean and Jerks. Then, 50 Double Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (30/40), 20 Burpee Jumping Muscle Ups.

Silver: 3×10 Med Ball Cleans Then, 50 Single Unders, 40 Hand Release Push Ups, 30 Hang Power Snatch (Bar), 20 Jumping Pull ups.

Endurance: 3x30sec speed steps. 3×5 Max Height Box Jumps, 50 Weighted Back Extensions

Men’s S&C:  RX

Women’s S&C: Gold

Competitor:  Google doc.

37 Responses to April 4, 2014

  1. Stewart says:

    DL: 200, 170×3
    WOD: 10:53 RX

  2. Krista says:

    CJ – 62(f), 60×2, 55×3
    WOD – 12:31 (35k, prog)

  3. Tom T says:

    CJ: 100 (5 K pr)…..finally. 90 90 90
    WOD: 9:53 (50 K snatch and MU Prog)

    (Last time was 14:47 w/45K snatch)

  4. Lindsey A says:

    CJ: 50, 48×3

    WOD: 11:53ish Gold (Burpee Pull Ups then 6 ass. pistols )

  5. Zach D. says:

    CJ: 100, 90×2, 95
    WOD: 12:14 gold

  6. Belmer says:

    C & J: 65k for all. Touch n go triples
    WOD: 14 MU at the cap (11 completed, missed 3) Rx

    • Belmer says:

      Since Wed at 6am, did anyone pick up a black Under Armour stocking hat and realize it wasn’t theirs??!! I’m missing mine and it wasn’t in the lost and found

  7. Jessica Wass says:

    C&J: 70, 75×3
    WOD: done with spot

  8. Eric R says:

    CJ: 110×4
    WOD: 11:44 (50k mup)

  9. Kyle Duvall says:

    C&J: 100, 105, 108(1K PR), 110 (3K PR!)

    WOD: 13:05 Rx

  10. Katie S. says:

    C&J: 25×4
    WOD: 10:05 (DU/SU combo, 20k HPS, jumping PU)

  11. Joshua says:

    CJ 80,80,80,75
    WOD 10:37 gold

  12. Victoria says:

    C&J: 65, 60 x 3
    WOD: 13:13 gold

  13. Schotty says:

    C&J:100,90
    WOD:11:44 Rx weight jumping mu

  14. Michelle B says:

    C&j- 45, 48, 50, 53 (3k pr)
    Wod- 18:11 25k hanging mu attempts then went to progressions

  15. Sam says:

    10 k row (aerobic) 43:13

    WOD: 13:19 30kg, jumping MUs

  16. Westin says:

    CJ: 3×3 at 50K, 3×1 at 55K
    WOD: 20:30 Gold, started good til I pickup the up rope

  17. Spencer G says:

    CJ-110 then 100×3

    WOD:10:45rx

  18. Danae says:

    C&J: 3×3, 35k
    WOD: 15:34. DU attempts then 50 SU, regular pushups(manly ones, none on my knees!), snatch was 15k bar, and MUP buprees.

  19. Brian A says:

    13:30ish I think… I forget before I get to the door. Gold, 100 singles. started 40k on hps, moved down to 30k after 5 reps. Ring muscle up progressions better, actual ring muscle up, is getting closer. Much better day, still. Close to %100 healed. Was good to see Paul with his M/U’s. Looked good.

  20. Ethan says:

    CJ: 90 70×3
    WOD: 17:41 RX
    struggled with the snatches

  21. Bret says:

    12:25 RX (21:03 RX last time)

  22. Josh R says:

    C&J: 70, 75 triples
    WOD:17:25 Rx struggled through the MUs… many missed attempts

  23. Sarah H. says:

    C&J: 30, 32.5, 32.5, 30
    WOD: 14:29 (pushups on knees, 25k, jumping MU w/o dip)

  24. dave b says:

    CJ Gold 40K 4X3
    WOD 9:01 gold 30K HPS

  25. Reid says:

    C&J – 70, 60×3 Rx
    WOD – 15:55 Gold

  26. Michael says:

    C&J 57,55,52,50 gold
    WOD 17:16 gold

  27. Merf says:

    C & J – up to 105k (1k pr I think)
    WOD – 13:54 Rx
    Did rope climbs with Travis

  28. Todd says:

    C&J 80kg x4 rx

    WOD 16:50 rx. Jumping into muscle ups

  29. Shannon says:

    C&J: 70, 65
    WOD: with Kate 20 something Rx

  30. Wagner says:

    C&J: 130 135 140 (PR) 145 (f)

    WOD: 19:44 (all Rx, minus DUs did 20 and over 100 SUs)

  31. Flo says:

    CJ: 85
    WOD: 11:00 gold

  32. Brandi Bartholomew says:

    C&j: 55,60,65,65
    wod: 25 ish worked on false grip muscle ups. Didn’t worry about time… got 14 out of 20 attempts ;)

  33. kenz says:

    CJ 45, 50×3
    WOD 15:01 gold – 25k, pu’s on knees. Can’t count burpee jumping MU’s…

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