January 17, 2014
You Alert Your Body To The Fact That You Want It To Behave Differently
You Are Not Just Changing Your Breathing Pattern, You Are Making A Full-Body Announcement
That You Are Entering Into A Different Relationship With Your Mind and Your Body.
Breathe Deep, Fly High
Competitors: Open Registration has begun for the Games, However, DO NOT sign up until Armand has teams put together! He will let everyone know when to sign up and for which Kilo team he wants you to compete on! He will be making the best decisions to place competitors on teams so we can try and qualify 2 KILO teams for Regionals this year! Stand by for more information!
Kilo Members, if you have to park on the street, please park to the west of our driveway on the same side of the road as our building. Otherwise the CFPD will ticket you. Thanks for your cooperation!
Don’t Forget…This Saturday at 6pm, Silo Ice Climbing! Meet up at the Wild Hare after! Here are some links below you will need to participate!
SIGN UP FOR CLASSES!!!! Click Here to register.
Reminder: We have combined the 3 and 3:30 class. We will have a 3:30pm. No 3pm class.
Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live! Saturday January 25th. Scaled and RX divisions. Partner WODs. Register and have a great time!! Click here for more information.
Bring A Friend Days are coming in February! February 6, 7, 8! Line up your friends who you feel will truly love CrossFit and have them purchase a Free Guest Pass to register for class!
RX: 3x 5 Overhead Press + 5 Push Press + 5 Jerk @ 9 RPE. Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 reps Snatch @20/35k; 30 reps Snatch @35/62k; 30 reps Snatch @45/75k; As many reps as possible in remaining time Snatch @55/95k. Snatch may be completed as a muscle, power, or full snatch.
Silver: RX Lift Then Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 reps Snatch @15/20k; 30 reps Snatch @25/35k; 30 reps Snatch @35/45k; As many reps as possible in remaining time Snatch @40/55k. Snatch may be completed as a muscle, power, or full snatch.
Men’s S&C: RX
Women’s S&C: RX
Barre: No Class
Hot Yoga: No Class
Competitor: Google Spreadsheet