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!
Announcements!
YOGA tonight at 6:15!
Don’t Forget To Register for the CrossFit Open! Here are more great reasons why you should register!! Ask one of the Kilo Coaches to help if you aren’t sure how!!
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
Silver: Class Times 5am or 5:20pm. Pull ups, Push ups, Push Press
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
I’m so coachable because I have awesome coaches! Thanks guys for being so patient with me and my thousands of questions. “Hey Armand, how many sets and reps are we doing again?”
Ha great job Sarah! You do great here and we are blessed to have you.
Congrats my friend – for ALL of your accomplishments!! Love you girl!
Pc 85 pr
Cl& j 75
Air force 10:44
Congrats Sarah on ALL of your accomplishments. You have soo much to be thankful for and proud of!!
Thanks Krista and Troy! Means a lot to hear you guys say ALL my accomplishments. This is just the beginning as I look forward to more trials and errors to help me grow!