October 22, 2013
Set Goals, work toward them, then
Live it, love it,
and enjoy the successes
Remember to BLOG your workouts here under “comments”!!! New and Veteran members!!! Lets go Kilo members! There are WAY more members that who are blogging on this blog. This will help you keep track of your progress!
MORE new class times!! CrossFit: 3pm and 6pm starting next week! Barre! 6:15pm starting tomorrow (Wednesday) Evenings!! Sign Up!!
Cassie is offering massages again at The Gym on November 12th and December 10th from 6am-1pm. Look for a sign up sheet when it gets closer!!
Don’t forget the addition of Hot Yoga on Saturday Mornings held very first and third Saturday’s of the month from 8-9 am!!
Our Field of Teams Competition is right around the corner! We are looking for volunteers and judges for our Field of Teams competition. If you aren’t competing but would still like to participate in the event, this is a great way to be involved! If interested, please email firstname.lastname@example.org
KILO Weightlifting Open! November 2, 2013! More information here. Snatch and Clean & Jerk. USAW rules. Fill out these forms and turn them in at The Gym: Kilo Open Weightlifting Form, USA Weightlifting Membership Application
Click on our Events link and you can see more of our upcoming events.
Gold: 5×3 Hang Clean & Jerk (Max Effort) Superset with 3 max effort broad jumps (3-5sec rest between reps). Then, RX
Endurance: 2x Shuttle run, increasing by 5 yds up to 30 yds. (5 back, 10 back, 15 back…..). Then 2×15 Back Squats @50%.
Men’s S&C: RX
Women’s S&C: Gold
Competitor: Wod posted at The Gym