February 21, 2013
Our CrossFit Kilo athlete in the spotlight this month is Sarah Jeanes.
Sarah was nominated for her dedication to class and her constant ability to be coachable.
Congrats and nice work Sarah!
YOGA tonight at 6:15!
The Lost and Found box is being taken to Good Will Friday night! Look through it before Friday if you have lost something!
KILO Meet-Up at Doughy Joey’s Tonight @ 7:00 pm.! Snow blizzard or not…its on!!! ~ Don’t miss out!
Saturday & Sunday Battle for The Five Seasons. Compete or don’t compete, either way come and see this competition held by our sister gym CrossFit 2.2. Click here for more info.
RX: Rest/Open Gym
Gold: Rest/Open Gym
Endurance: Rest/Open Gym
Men’s S&C: 3×1 Power Clean and 3×1 Clean & Jerk @ 95%. Bench Press 3×5@85%. “Air Force” for time: 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Overhead Squats, 20 Front Squats. At the beginning of each minute, 4 Burpees must be completed. (42 kg). Refer to Aug 3rd 2012
Women’s S&C: 5×10 Med Ball Clean. Then, “Air Force” for time: 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Overhead Squats, 20 Front Squats. At the beginning of each minute, 4 burpees must be completed. (15 kg)
Competitor: 5am and 4:30pm. Muscle up drilling! Handstand Drilling