October 23, 2013
Athlete Couple of the Month!
They were both nominated for recently achieving long time goals!
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 classes 6:15pm starting today (Wednesday) Evenings!! Sign Up!!
Mark Your Calendar: Cassy 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 email@example.com
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.
RX: Open Gym/Skills
Gold: Open Gym/Skills
Silver: Beginner’s Class 5am and 5:30 pm. It is important to come to the beginners class to work those skills and start mastering those basic CrossFit skills!
Endurance: 3x30sec. Russian Box Jumps. Crab walk 100yds.
Women’s S&C: Overhead Press + Push Press 5×3 Max effort. Superset with 10 in-place lunges (30/40). Then, RX
Competitor: Competitor Class 5am and 4:30 pm