Social Media Challenge: #kilobuddy–we all have friends here. Start hashtagging!!!
The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help! Click here to sign up!!
Hand Stand Push Up Challenge for October is posted on the Board! Join us in knocking out 500 Strict HSPUs this month!!
Kilo Trained Gyms are now open in Waterloo and Waverly!! For more information click here!
Check out all of our upcoming events on our Events page!!
Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching! More information click here!
Individual Injury Assessment and Rehabilitation now being offered at The Gym! Talk to Shantelle for more information and set up an appointment!
FRIDAY HOT BOX CLASSES
Mobility & Elements (ME): No Class Today! Sign up! Save your joints and reach your genetic potential!
Hot Yoga: No Class today! Sign up and sweat it out in the Hot Box!
FRIDAY CROSSFIT CLASSES
Gold: Power Snatch 5×3 @ 9 RPE. As Many Reps As Possible in 20min. 1 Snatch (30/40), 2 Overhead Squats (30/40), 3 Handstand Push Ups, 4 Pull Ups, 5 Wall Walks. Refer to 12/17/2011
Silver: Power Snatch progressions 5×3. As Many Reps As Possible in 20min. 1 Snatch (Bar), 2 Overhead Squats (Bar), 3 Handstand Push Ups, 4 Pull Ups, 5 Wall Walks. Refer to 12/17/2011
Endurance: 5x10sec force treadmill sprints.
Men’s S&C: Gold
Women’s S&C: Gold
Competitor: Google Doc