February 8, 2014

“You Are Built For Challenge and Greatness

Go Out and Show The World What You’ve Got”~ Kimberly Blaine

Keep Up The Hard Work Kilo Members!

Announcements!

Good Luck To The Kilo Competitors Competing at Freeze Fest This Weekend!!!

Competitors:  Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

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

Bring A Friend Days is today during regular class times!  Line up your friends who you feel will truly love CrossFit and have them purchase a Free Guest Pass to register for class!

February 13, Valentines Day Special Wod.  Sign up on the board by the drinking fountain!  Those who sweat together, stay together!  Click here for more information!

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday before the 2014 Open. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

RX:  3×1  Back Squats @ 10 RPE and 2×1 @ 9 RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10  Box Jumps (24/30), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Gold:  3×1 Back Squats @ 10 RPE and 2×1 @ 9 RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Pistols, 10 Box Jumps (20/24), and 10 Dumbbell Cleans (35/45). This is a tag team event.

Silver:  3×1 Back Squats @ 10 RPE and 2×1 @ 9 RPE. Then, with a partner As Many Reps As Possible in 20 minutes of 10 Air Squats, 10 Box Jumps (20), and 10 Dumbbell Cleans (20/35). This is a tag team event.

Barre:  No Class

Hot Yoga:  Class at 9:30am!  Sign up and Warm up in the Hot Box and Bring a friend!!!

11 Responses to February 8, 2014

  1. Belmer says:

    WOD: Did 10 minutes solo. 85 reps
    BS (After WOD): 120, 130 for rest

  2. Alicia R says:

    BS: 60k, gold
    WOD with Eric: 10 rnds + 23 (24/30) (25/45)

  3. Ross says:

    BS – 160, 170, 180, 150×2
    WOD with Travis – 8 rds + 20

  4. Flo says:

    Squat 100 100 105 110 110 triples

    Wod with Tyler 9+26 30 inch box, 40 lb bells, asst pistols for me

  5. Eric R says:

    Squat: 130 x 5 triples
    WOD (w/Alicia): 10rds+23 (323 reps)

  6. Danae says:

    Bs: 75×4 gold. I skipped a round.
    Wod: Brett and I partnered up for this. We didn’t count. We just high fived that we kept moving. 35 cleans for both (no 45 left) and 24/30 box jumps. (Mine were step ups.) good work buddy!

  7. Spencer G says:

    Paul M. and I at least 11 rounds. 50k dumbells for most

  8. Kyle Duvall says:

    Squat: 135, 140, 143(PR), 130×2

    WOD (Ben and me): 12Rds+13 Rx

  9. Juan says:

    BS: 80, 90k
    WOD: 8 rounds +21 reps

  10. Brandi Bartholomew says:

    Bs: 75 k went lighter due.to back
    wod : with Angela / myself 8 rds and 26 reps 25lb/20inch box 35lb/24inch box ;)

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