Trust The Process
Social Media Challenge: #kilostrong–anything lifting or getting stronger. Start hashtagging!!!
The Field of Teams Competition at CrossFit Kilo is right around the corner! Please donate your time to help! Click here to sign up!!
Hand Stand Push Up Challenge for October is posted on the Board! Join us in knocking out 500 Strict HSPUs this month!!
Kilo Trained Gyms are now open in Waterloo and Waverly!! For more information click here!
Check out all of our upcoming events on our Events page!!
Individual Nutritional Assessments are being offered at The Gym by registered dietician Laurie Busching! More information click here!
Individual Injury Assessment and Rehabilitation now being offered at The Gym! Talk to Shantelle for more information and set up an appointment!
MONDAY HOT BOX CLASSES
Mobility & Elements (ME): 5pm Class Today! Sign up! Save your joints and reach your genetic potential!
Hot Yoga: 7pm Class today! Sign up and sweat it out in the Hot Box!
MONDAY CROSSFIT CLASSES
RX: Every Minute On The Minute for 4 min 2 Clean @9 RPE, then 4min Every Minute On The Minute of 2 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift. (70/100), 10 Chest To Bar Pull Ups, and 20 Walking Lunges. Time cap 12min cap. Refer to June 2, 2014
Gold: Every Minute On The Minute for 4 min 4 Clean @9 RPE, then 4min Every Minute On The Minute of 4 Hang Power Cleans @ 9 RPE. Then, 10 rounds for time of 5 Deadlift (60/80), 10 Pull Ups, and 20 Walking Lunges. Time cap 12min cap.
Silver: 8×3 clean progressions. Then, 10 rounds for time of 5 Deadlift (30/40), 10 Jumping Pull Ups, and 20 Walking Lunges. Time cap 12min cap.
Endurance: 50 Double unders and pro- Agility x6
Men’s S&C: Gold
Women’s S&C: Gold
Competitor: Google Doc